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Hi Everyone!

Today’s workout is focused on the core and glutes. You can complete this routine with dumbbells or stick to body weight. Choose whichever will be most challenging for you. I did this workout for reps, but you can also choose to complete this workout for time by setting your interval timer for 11 Rounds of 10/50.

Yesterday I didn’t have time to film a new workout, but I did get in a 5-Mile Run outside. I kept it at an easy, conversational pace the whole time. With running, just like with workouts, it’s important to vary the intensity. You need intense days, interspersed with lighter days. Your body will respond to both types of challenge differently.

I hope you all enjoy this workout! Have fun, push yourself, and focus on maintaining good form throughout the routine.

Let me know what you think!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Squat Thrust Deadlift
2. Elbow Strike Cross Punch
3. 1 Leg Squat Press (right)
4. 1 Leg Squat Press (left)
5. Butt Lift
6. Jump Rope (60 seconds, or 100 jumps)
7. Pop Squat
8. Leg Lift Abs
9. Bicycle Abs
10. Spiderman Plank
11. Chest Press Situp

Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice