Complete one of the variations below depending on the time you have available:
Full Workout (43 Mins)
Workout breakdown:
Part A:
1. Staggered Deficit Lunge – 2 x 40s (per side)
2. Banded Bent Over Row – 2 x 40s (per side)
3. Banded Step Outs – 1 x 40s
4. Banded Step Ups – 2 x 40s (per side)
5. Banded Upright Row – 4 x 40s
6. Banded Step Outs – 1 x 40s
7. Banded Glute Bridge (3 Pulses) – 4 x 40s
8. Banded Seated Overhead Press – 4 x 40s
9. Banded Step Outs – 1 x 40s
20 seconds rest between sets, 45 seconds rest between movements
Part B:
200-Rep Core Challenge
20 Russian Twists
20 Toe Taps
20 Legs Over Block
20 Bicycles
20 Oblique Twists
100 Flutter kicks in as few sets as possible to finish
Shortened Workout (37 Mins)
Workout breakdown:
1. Staggered Deficit Lunge – 2 x 40s (per side)
2. Banded Bent Over Row – 2 x 40s (per side)
3. Banded Step Outs – 1 x 40s
4. Banded Step Ups – 2 x 40s (per side)
5. Banded Upright Row – 4 x 40s
6. Banded Step Outs – 1 x 40s
7. Banded Glute Bridge (3 Pulses) – 4 x 40s
8. Banded Seated Overhead Press – 4 x 40s
9. Banded Step Outs – 1 x 40s
20 seconds rest between sets, 45 seconds rest between movements