You'll need:

Large Resistance Band(s)​

30-second timer

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The Workout:

5 minute warm-up

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Circuit 1: 1-3 sets

20 Standing Hip Thrusts

20 Reverse Lunge Hops

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Circuit 2: 1-3 sets

20 Right Side Lunges

20 Left Side Lunges

20 Jump Lunges

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Circuit 3: 1-3 sets

20 Straight Leg Deadlifts

20 Glute Bridges

20 Squat Jumps

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Circuit 4: 1-3 sets

20 Right Standing Donkey Kickbacks

20 Left Standing Donkey Kickbacks

20 Banded Sprints

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Cardio: 5 minutes

Increase the intensity each minute

   You can walk, jog, walk/run stairs, jump rope, elliptical, treadmill, rower, etc.

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Abs: 5 minutes

30 seconds High Plank (on hands)

30 seconds Low Plank (on forearms)

30 seconds Right Side Plank

30 seconds Left Side Plank

30 seconds Lying Scissors

30 seconds Flutters

30 seconds Lying Bicycles

30 seconds Single Knee Hugs

30 seconds Double Knee Hugs

30 seconds Boat Pose

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