Warm up: 30 jumping jacks, 20 mountain climbers, 10 hinge toe touches x 3 rounds
Workout : this is what you need to time. Make sure you have everything set up before you start.
“Bootylicious”
10 squat walks forward and back X2
8 step up right leg (high-note whatever is considered high for you 16-20 inches)
8 step up left leg
20 KBS Russian (eye height)
30 hip bridge – add a band at knees under patella if its too easy
X4
For time
* *note that the step ups you need to work the full range of motion do not put the opposite leg down to help you stand. Work the range of motion that you have and get stronger
Beginner: start with just bodyweight and a light kettlebell for the swings work on the hinge at the hip.
Intermediate: Add DB to the step ups
Advanced: Add weight to everything. Hold DB in the front rack position for the squat walks and step ups. Go heavy on the KBS and use a weight for the hip bridge with the band!
Let me know how you like it!