50 sec on, 10 sec off // 3 rounds

Equipment: Bench or chair, heavy ankle weights
- hip thrusts
- R SL hip thrust
- L SL hip thrust
- R extended SL pulses
- L extended SL pulses
- R and L alternating foot taps
- hip thrusts with arms

50 sec on, 10 sec off // 3 rounds

Equipment: ankle weights
- R bird dog knee in to crunch
- R lunge to bear pose SL extension
- R bear pose SL extension
- R plank knee crunch
- R plank to SL donkey kick
- Repeat on L side

50 sec on, 10 sec off // 3 rounds
Aim to keep the weight throughout all rounds, can modify with less weight

10 lbs
- Squat + bicep curl
- Sumo to R lunge

5 lbs
- R curtesy lunge to bicep openers
- R straight lunge back to tricep extension
- R Weights down leg lifts
- R Weights down fire hydrant...

15 reps each // 3 rounds

Equipment: 8 lbs
- RDL to upright row
- squat to press + R curtsey
- squat to press + L curtsey
- Ski swings
- full sit up weighted to R leg
- full sit up weighted to L leg
- full sit up pulses

50 sec on, 10 sec off // 3 rounds

Equipment: Ankle weights + 8 lbs
- on stomach, diamond legs weighted lifts
- pulse up
- R side: extended leg claps
- R leg inner thigh crunch
- R leg inner thigh pulse
- R clamshell to extend upper leg
- Repeat 4 on L side
- on back, 90 degree leg openers with arm