Here’s a great 12 minute video for you to follow along to at home. I suggest doing each set twice through and you’ve got a great full body workout plus you’ll really hit that bum and hamstrings in the second set.
Here’s your workout:
Dynamic warm up: Ignore the poor sound quality on this one! I’ll get you a better warm up soon, but this shows how you can do some dynamic stretching of all your muscles and joints.
tri over head press
squat jump side touch
lunge slide left – with a glider/towel
lunge slide right – with a glider/towel
spinter start skip hop right
DB stiff leg deadlift
reverse bridge pulse
reverse bridge right leg extented
reverse bridge left leg extended
hamstring curl with glider/towel (repeat)