30-45 minutes ⏱️

Warm Up 

(10 minutes)

1. Arm circles & Hip Rolls 
2. Jumping jacks
3. High knees
4. Bodyweight Squats 

Lower Body & Glute-Focused Exercises

 (20 minutes)

1. Bodyweight Squats- 3 sets of 10
2. Glute Bridges- 3 sets of 15
3. Donkey Kicks- 3 sets of 12
4. Fire Hydrants- 3 sets of 12
5. Bulgarian Split Squats- 3 sets of 10 each leg

Tummy-Focused Core Exercises

 (10 minutes)

1. Bicycle crunches- 3 sets of 20
2. Plank- 3 sets of 30 seconds 
3. Russian twist- 3 sets of 12 per side
4. Reverse crunches- 3 sets of 12

Cardio Finisher 

(5 minutes)

Glute bridge march 

High knees march

Cool Down

(5 minutes)

1. Child’s pose- 30 seconds 
2. Cobra stretch- 30 seconds 
3. Hip flexor stretch- 30 seconds per side
4. Figure 4 stretch- 30 seconds per side
5. Standing side stretch- 30 seconds per side

Don’t Forget

Add resistance/weight as needed

Include Cardio: I like to do a daily walk

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