Make sure to warm up before and cool down after performing this workout.
Perform each exercise for 30 seconds with 10 seconds of rest.
1. Sumo Squat - rotate L lunge - squat - rotate R lunge
2. 180 jump rotation x2 lunges pulse
3. Hip bridge 2 x adductor squeeze 2 x leg extension
4. Narrow Squat - low alt straight leg lunge
5. Lateral lunge with knee lift
6. Toe touch jumping Star fish- Calf bounce
7. Hamstring single deadlift - knee drive
8. Curtsey skater lunge
9. Suit case sq Single leg squat alternate
10. Inverted hamstring kicks
11. Round the clock lunge 12-3-6-9
12. Round the clock lunge 12-3-6-9
13. Burpee alt forward lunge x2