Intro

Warmup - 1 min

Overhand Row 1 - 30 sec

Overhand Row Pulses 1 - 30 sec

Bent Over Row Left 1 - 30 sec

Bent Over Row Right 1 - 30 sec

Overhead Press 1 - 30 sec

Rest - 30 sec

Overhand Row 2 - 30 sec

Overhand Row Pulses 2 - 30 sec

Bent Over Row Left 2 - 30 sec

Bent Over Row Right 2 - 30 sec

Overhead Press 2 - 30 sec

Rest - 30 sec

Overhand Row 3 - 30 sec

Overhand Row Pulses 3 - 30 sec

Bent Over Row Left 3 - 30 sec

Bent Over Row Right 3 - 30 sec

Overhead Press 3 - 30 sec

Rest - 30 sec

Intro

Warmup (1 min)

Warmup: Half Squats

Warmup: Full Squats

Warmup: Squat & Row

HIIT Intervals: 20 sec on; 10 sec off

Core workout: 30 sec Crunches

Core workout: 30 sec Deadlifts

Core workout: 30 sec Crunches

Core Workout: 30 sec Deadlifts

HIIT: 20 sec on; 10 sec off

Core workout: 30 sec Crunches

Core workout: 30 sec Deadlifts

Core workout: 30 sec Crunches

Core workout: 30 sec Deadlifts

Intro

Static Split Squat

Body Weight Squat

Shoulder Tap Plank

Bear Crawl

Glute Hamstring March

Step Up

Warmup

Slow Squat: Begin with slow and controlled squats to warm up your lower body.

Slow Row: Transition into slow rowing movements to activate your upper body.

Sumo Squats: Turn your toes out to a 45 degree angle and perform a squat on the row N ride.

Underhand Grip Row: Engage your back muscles with underhand grip rowing motions.

Pulse Sumo Squats: Add intensity to your sumo squats by incorporating pulse movements.

Sumo Squat Hold: Hold the sumo squat position to build lower body endurance.

Underhand Grip Row Hold: Challenge your back muscles by maintaining the underhand grip row position.

Sumo Squats: Perform another round of sumo squats.

Underhand Grip Row: Continue engaging your back muscles with underhand grip rows.

Pulse Sumo Squats: Incorporate pulse movements into your sumo squats for an extra challenge.

Sumo Squat Hold: Hold the sumo squat position to further strengthen your lower body.

Underhand Grip Row Hold: Challenge your back muscles by maintaining the underhand grip row position.

Recovery: Take a brief recovery period before moving on to the next set.

Recovery: Rest briefly to recover and catch your breath.

Squat & Row: Perform another round of squat and row exercises.

Squat & Row: Complete another set of squat and row movements.

Recovery: Take a brief recovery period.

Squat & Row: Perform the final set of squat and row exercises.

Squat Hold: Hold the squat position to stretch and cool down your lower body.

Rest: Take a short rest period.

Squat Hold: Repeat the squat hold to further enhance your cooldown.

Squat Hold: Perform the last squat hold to complete your cooldown phase.

Rest: Take a final rest period to recover.

Calf Stretch

Hip Flexors

Couch Stretch

How to Know if You Have No Muscles

Stretching Your Hip

Hip Flexor Exercise

Third Exercise

Hip Hinge Exercise

How to Add Weight

What If I Don't Want to Get Bulky?

How Often Should I Stretch and Massage?

Welcome

WARM UP | Fire by Mindme

ROLLING HILLS | I Need More of You by Hallman

FREEZES | What You Need by baasik

SPRINTS | Do My Thang by PRTY ANML

SPEED OVER SADDLE | Don't Stop (Gimme Some) by Hotline

JUMPS | Run by Spirit City

SPRINTS | Lifeline by Lvly

INVERTED SPRINTS | Bad Excuse by Nina Baumer

COOL DOWN | Fighter by KAINA

Welcome!

Warm Up | Come Together by Spirit City

Rolling Hills | Summer Night by Daxten

Endurance | American Gothic by IRONTOM

Climbs | Bring the Heat by Bagsy

Sprints | Out on the Roof by Lvly

Cool Down | Red by Beagan James

Remove Infant Inserts

Remove Lower Anchor Connectors

Level indicator

Tighten Lower Anchor Strap

Check for tightness at rear-facing belt path

Harness Placement

Harness adjustment

Pinch test