Lower body 30 minutes

EMOM: 5 minutes

5 swings

5 squats

5 Burpees

3x12

Lateral lunges (alt)

Sumo squats

Sit ups- wtd

Reverse lunges

Deadlifts

Russian twists

Only Need a Workout Band

Ladder Lower Body

-Complete as many rounds as you can in 90 seconds

Core Work (5-8-10-8-5)

Those numbers represent the amounts of reps you complete for each round

Single arm Swing

Squats

R side squat

Single Arm swing

Squats

L side squat

Hamstring pulses

Sit ups with bench

Dead lift

Step ups R w/ weight + lunge back

Step ups L w/ weight + lunge back

Low Ab Raises

Weighted Sit up with a straight leg raise and twist at the top (Right and Left Leg: 10 total)

Weighted Sit up with a press at the top with the alternate: 10 side each

Low ab raises with straight arms

Core Work: 10, 15, 20 seconds per plank

Plank around the world

Repeat this finisher as many times as needed:

5-Minute Core Recording; 15 sec per (30 sec rest) x2

Plank and Reach

BodySaw

R Side Plank Hip Dip

L Side Plank Hip Dip

Runners Crunch

Boat Hold