4 Sets
15 reps
12 heavier reps
12 heavier reps
10 heavy reps

Note: Increase weight each set, start with a light tension band, if you want to make it more challenging, use a medium tension band, especially if you don't have heavy dumbbells or are ready for heavier dumbbells.

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

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

3 sets of 12 reps each leg

Note: Rest 75 seconds between each set

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

Note: Rest 90 seconds between sets

15 minute cardio session of your choice (row, run, bike)
At a comfortable –medium steady pace