| | | | | |
| Warmup video |
| video |
| | | | | |
| | Exercises | Sets x reps | notes | video |
| A | Swiss ball leg curl or use sliders or socks 😀 | 3x8-10 | Body weight | video |
| | | | | |
| Super set 1 |
| | Exercises | Sets x reps | notes | video |
| B1 | Forward Lunges | x10 each | 5kg each controlled and slow reps | video |
| B2 | Floor press | x12 | 7-10 kg | video |
| B3 | Mountain climber | 20 each | Body weight | video |
| 3 sets |
| | | | | |
| Super set 2 |
| | Exercises | Sets x reps | Notes | video |
| C1 | Db front squat | x10-12 | 5-10kg each arm | video |
| C2 | Bent over row | x10-12 | Choose weight that is challenging but doable | video |
| Ce | Superman row | x10 | BW | video |
| 3 sets |
| | | | | |
| CONDITIONING |
| | Exercises | Sets x reps | Notes | video |
| D | HIGH KNEES | 20 seconds’ FULL speed | Body weight | video |
| 10 seconds’ rest |
| *10 rounds* |
| | | | | |
| CORE |
| | Exercises | Sets x reps | Notes | video |
| E1 | Knee to chest crunches | x40 | BW | video |
| E2 | Russian twist | x30 each | BW | video |
| E3 | Up down Plank | x10 | BW | video |
| 3 sets |
