Warm Up 3 Rounds 

10 Reps EL - Front to Back Lunges

(each front to back in 1 rep)

10 Reps ES - DB Twist 

10 Reps ES - Straight Arm Plank to Side Plank

HIIT 2 Rounds (grab a bench and timer)

30 Sec - Bent over jumping lunge

30 Sec - Goblet hold Duck Walk

30 Sec - 3 Bench Hop over 1 burpee

15 Reps EL - Explosive Single leg hip thrust

3 Rounds 

12 Reps - Heels Elevated Double Pump Squat

10 Reps ES - Single Arm Overhead Reverse Lunge

20 Reps - Sumo Jump Squat

Spin Bike HIIT 2 Rounds

1 Min - Spin Bike 20 Sec ALL OUT 40 Sec slow

20 Reps - Bicycle Crunches 

3 Rounds 

12 Reps EL - Single Leg Press 

(4 sec down 1 sec up)

20 Reps - Low Side to Side Lunge

Incline Treadmill HIIT 1 Round

3 Min - 10% or Higher Incline Treadmill Walk 

(30 sec HOLD ON 30 sec NO HOLD)

50 Reps - Seated Calf Raises 

(take as much time as you need) 

3 Rounds 

20 Reps EL - Single Leg Extension

10 Reps EL - One Legged Dead Lift 

20 Reps - Air Squats 

LISS Your Choice 20 Min

Keep heart rate up should be slightly uncomfortable and you should be sweating ;)