Warm up: 2x 
Bodyweight walking lunge
Bodyweight lateral  lunge
Bodyweight curtsy lunge 
Butt kicks 

Broad jump forward + jog back 

Superset: 
Skaters 
Star jumps 

Superset:
Swiss ball hamstring curls 
Wall sits

Core circuit: 
Weighted crunches 
Supermans
Plank up-downs

- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Alternating back and forth as you move forward

Bodyweight Walking Lunges

- Start with your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Complete desired reps then repeat on the opposite side

Bodyweight Lateral Lunge

- Stand tall with your feet together 
- Take a big step backward with one foot, keeping hips square to the front and pelvis neutral
- Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged
- Press into mid-foot and heel of the front foot to stand, stepping up to starting position 
- Complete desired reps then repeat on the opposite side

Bodyweight Reverse Lunge

- Moving forward
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you are running
- Increase speed as you feel comfortable

Butt Kicks - Moving Forward

Warm up

- Stand with your feet shoulder-width apart
- Begin by swinging your arms back behind your body as you bend your knees and push your hips back
- Swing arms forward as you drive your feet into the ground, push hips forward, and explode forward off the ground
- Land on your feet and drop back down into the starting position
- Repeat forward as necessary
- Turn and jog back to the start

Broad Jumps Forward + Jog Back

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body
- To initiate the move, squat down halfway and explode back up as high as possible
- Fully extend your entire body, spreading your legs and arms away from the body
- As you land, bring your limbs back in and absorb your impact through the legs

Star Jumps

Superset

- Begin on the floor laying on your back with your feet on top of the ball
- Position the ball so that when your legs are extended your ankles are on top of the ball
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet
- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings
- After a brief pause, return the ball to the starting position

Swiss Ball Hamstring Leg Curl

- Sit against a wall with your legs and hips bent at 90 degrees
- Arms extended straight forward from the shoulders
- Hold this position for desired time

Wall Sit

- Lying on your back with your hips and knees bent in 90 degrees (Your thighs should be perpendicular to the floor)
- Holding a weight with your arms extended toward the ceiling
- Contract your abdominals so your lower spine flattens onto the floor
- Slowly raise your upper back and shoulders off the floor 
- Once you have crunched as far as you can, hold the position for a second
- Then slowly return to the starting position

Weighted Crunches

- Lie face down on a mat, with your legs straight and your arms outstretched in front of you
- Raise both your arms and legs at the same time off the floor, forming a bowl shape with your body
- Hold this position for a few seconds (imagine you’re flying at this stage, it will help the time pass), then lower back to the starting position 
- You should feel your lower back, glutes and hamstrings working in the hold position

Supermans

- Start in a low plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Up Downs

Core circuit

W3/D3  Lower

No way I was doing those hamstring curls with my fat ass going too a muscle lol, other than that great work out thanks for making me sweat

Eric

Bogdan

Siviwe

W1/D1 Lower

Completed everything but the tricep push ups 😰

Jerry

Ethan W

W1/D2 Upper - Push

Mickael

Jarrad

W1/D3  Lower

Good work out but no way I could do the last workout haha

Hannah

W1/D4 Upper - Pull

Emily

Darrien Staples

Brandon

W2/D1 Lower

Candon Watt

Awesome workout using only barbell; was great to do a full body with not much equipment and still sweat!

Anquavious

W2/D2 Full body

W2/D3 - Lower

William Adams

W2/D4 Full body

W3/D1 Lower

W3/D2 Upper - Push

Adam

W3/D4 Upper - Pull

W4/D1 Lower

W4/D2 Full body

I’m going to keep doing this workout until I don’t feel like I’m going to fall over.

W3/D3 Lower

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