Wow, happy Friday!

This workout can be done at home or in the gym, and with or without weights. If you don’t have dumbbells at home, be creative!

A couple things to remember while doing this workout:

• It’s high intensity and most exercises are done in 30 seconds, I strongly encourage you to really push yourself for those 30 seconds – it’s very easy to take it at a slower pace but, again, it’s only 30 seconds! You get out what you put in to it.
• Use mind to muscle connection. Really think about what muscle you’re targeting and squeeze throughout the movement. Think about activating your glutes during these exercises.
• Keep your core tight
• Always remember to do a 5-10 minute warm-up before each workout.
  • comment below if you want me to do a video on a quick warm-up before each workout
• Have fun 🙂

WORKOUT:

1. Squat W/ Alternating Kicks
   1. 30 Seconds
2. Weighted Jump Press 
   1. 30 Seconds
3. Weighted Leg Raise (Standing) 
   1. 15 reps with weight
   2. 15 without weight
   3. total of 30 reps per leg
4. High Knees 
   1. 30 Seconds
5. Fire Hydrant
   1. 15 Reps
6. Glute Kickback 
   1. 15 Reps
7. REPEAT ON OTHER SIDE 
8. Jump Squats
   1. 30 Seconds
9. Elevated Hip Bridge ( doesn’t matter what you elevate your legs on )
   1. 10 reps both legs
   2. 5 reps single leg (each leg)
   3. 10 reps both legs
   4. total of 30 reps

Rest for 60-90 seconds and repeat 3-4x 

Enjoy this workout & let me know how it went! Remember to stretch after. It’s extremely important in growing your muscles.

Long muscles = Strong muscles 🙂

all my love,

P.S. – TRY 7 DAYS OF AT HOME WORKOUT VIDEOS FOR FREE! – @FITFREEDOMLAB