Train and Transform: Strength Workout 2

Warm up: perform each exercise for 30 seconds

Cross jack
Deep sumo squat
Alternate kick punch
Alternate standing pigeon
Standing arms out kick across the body to hand

Workout: perform each exercise for 60 seconds

Sumo squat (fingers to floor) - 3 pulse - stand to butt squeeze
Press up - knee tuck jump to elbows
Roll back - limb lifter - stand
Prisoner forward lunge pulse - reverse lunge pulse - change
Tricep dip - lift extend opposite leg - shoulder tap
Kick up (from bent knees) - bent leg windscreen wiper
Squat - front curtsey
Forearm elbow pump - push up
1/2 turkish v-sit
Bridge 1 leg extend
Hindu push up
Core rockers - into twist
Sumo squat - ninja pose
Torpedo push ups - jump feet diagonal to elbow - push up
Y dorsal raises - upper body - lower body - full body

Cool down: perform each exercise for 30 seconds

Standing hamstring reach
Quad stretch
Glute
Tricep reach with side bend
Repeat on the other side body