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6 sections · ~42 min

Week 5

Preview the whole workout with its layers. Adjust any section's time, then Start.

🎒 Equipment needed
Dumbbells (DB) Kettlebells (KB) Box
1.Warm-up
•4-point kneel breathwork
•Donkey kicks
•Scap push-ups
•Thread the needle
•Frog squats
2.Superset 1
•Alt standing hip shifts w/ KB
  • ↳8 × 2 reps
•Goblet squat
  • ↳12 reps
3.Superset 2
•Single-leg hip thrust (B-stance)
  • ↳10 × 2 reps
•Kneeling push-up to box
  • ↳8–10 reps
4.Superset 3
•Half-kneeling woodchops
  • ↳12 × 2 reps
•Half-kneeling lat pulldown or feet-assisted pull-ups
  • ↳12 × 2 reps
5.Finisher
•DB cleans and press w/ internal rotation
•Step-ups
6.Stretch & Breathwork
•Butterfly pose
•Internal rotation
•Slow diaphragmatic breathing
  • ↳Let the belly and pelvic floor release on each inhale