WB (whole body)

(Limit time between sets to < 10 seconds, if possible)

Tuck Jump – 10 reps

Single Leg Deadlifts – 12 reps (each side)

Mountain Climber – 15 reps (each side)

Clock Lunge – 2 rounds (each side)

Prone Walkout – 8 reps ( 1 rep = all the way out & all the way back)

Curtsy Lunge – 15 reps (each side)

Triceps Dip – 12 reps

Quadruped Leg Lift – 12 reps (each side)

Flutter Kick – 25 reps (each side)

Shoulder Bridge – 8 reps (hold at the top of the bridge for 3 to 5 seconds)

Wall Sit – hold for 60 seconds (If you can’t hold it for 60 seconds: Hold until failure, rest and repeat, until you reach 60 seconds.)

Take a 3 to 5 minute break between rounds, if you need it.

Repeat 3x (all 11 exercises) at minimum.

Note: This workout should take you ~ 30 minutes. If you have the time and energy, repeat 1 to 3x more.