4 sets
Set 1 12 light reps
Set 2 10 heavier reps
Set 3 10 heavier reps with 3 second slow count on descend
Set 4 8 heavier reps with 2 second slow count on descend plus 1 second pause at the bottom of the squat

Note: Increase weight each set, pay attention to the slow count tempos. On the last s...

4 sets of 12 reps each stance for a total of 36 reps each set.

Note: Perform 12 reps at sumo stance, immediately 12 reps at neutral or regular stance and immediately 12 reps at heels touching stance. Rest 2 minutes between sets. Increase weight each set to a heavy weight, feel the entire back of...

3 sets of
15 heavy sumo dumbbell squats with 10 second hold at the bottom of the squat on 15th rep, immediately drop the weight to a medium weight and perform 15 reps with a 10 second hold at the bottom of the squat on 15th rep, immediately drop the weight to a light weight and perform 15 reps wi...

3 sets of
40 seated alternating Russian Twists- use kettlebell or dumbbell - medium weight
30 second hollow hold

Note: Rest 90 seconds between sets

Cardio intervals... Pick your poison
Run or row or bike or jump rope

9 minute running clock
30 seconds slow and easy pace, then immediately
30 seconds of moderate pace, then immediately
30 seconds of fast pace, then back to slow pace…

Notes: Keep repeating until time runs out. Do your best to s...