Ladies this is for you. A simple workout that activates the core and helps keep that booty poppin. Remember ALWAYS have a goal in mind for your workouts. Try to beat the clock. Do this workout for time. Set up a clock and see how long it takes for you to complete this workout. There are videos on how to do the movements, watch them before you start..
Warm up: 15 seconds of each for 4 rounds
Jumping jacks, mountain climbers, supermans, rest
Workout: This workout if for time
30 Walking Lunges https://youtu.be/KXSQhCbSl7Y
30 Second accumulative Plank https://youtu.be/lbxc2GRFvcA
30 Hip Bridge https://youtu.be/1Y5n2BP8wLc
Beginner - 3 rounds
Intermediate - 5 rounds
Advanced - 7
Cool down: Take 5 min walk around, drink water and grab a foam roller.... make sure you take time to stretch. My favorite mobility after a workout like this is foam rolling the glutes. https://youtu.be/lZ9FtTpjm5M