| Warmup video | | | | |
| video | | | | |
| | | | |
| Super set 1 |
| Exercises | Sets x reps | notes | Video |
| A | bridge | 3x15 | Body weight OR add weight | video 1 |
| Use your glutes muscles to push off the ground | |
| video 2 |
| | | | |
| Super set 2 |
| Exercises | Sets x reps | notes | video |
| B1 | Goblet squat | x12 | Choose challenging weight | video |
| B2 | Incline pushup | x10 | Body weight | video |
| B3 | Tall kneeling shoulder press | x10 | Choose challenging but doable weight | video |
| 3 sets |
| | | | |
| Super set 3 |
| Exercises | Sets x reps | notes | video |
| C1 | Lunges hold | x20-30 sec each | Body weight | video |
| C2 | Band or cable face pull | x15 | Choose challenging but doable weight | video |
| C3 | lunges | x10 each | Choose challenging but doable weight | video |
| C3 | Calf raises | x15 | Body weight – slow and controlled | video |
| 3 sets |
| | | | |
| Super set 2 |
| Exercises | Sets x reps | notes | Video |
| D2 | Over-head triceps | 3x12 | 3-8kg – use your weight | video |
| | | | |
| CORE |
| Exercises | Sets x reps | notes | Video |
| E1 | Shoulder taps | x30 sec | BW | video |
| E2 | Side plank | x20-30 sec each | BW | video |
| E3 | Plank | 45-60 sec | BW | video |
| 3 sets |
| | | | |
