Russian Swings
Pick a light weight you can move very fast while still feeling a little burn.

Options: adjust weight.
💪/🤰 perform to the 20-sec. mark and rest 10-sec. before the next movement.
Equipment: One single weight like dumbbell, kettlebell, jug of water, etc.

Lateral Jumps
Pick an option you can do very fast. Try to stick to a jumping option before you scale to steps.

Options: jump over your weight → jump laterally on the ground. No step-overs today!
🤰 perform Lateral Toe Taps until the 20-sec. mark, resting 10-sec.

Weighted Torso Twists
Pick an option you can move super fast and unbroken!

Options: perform with light weight → perform with no weight, just arms.
💪/🤰 perform to the 20-sec. mark and rest 10-sec. before the next movement.

Seated Good-mornings
Pick as heavy of a weight as possible while still maintaining a flat back angle.

Options: load too light? lower down slowly over 3-sec., then hold the bottom 1-sec. then up.
Equipment: barbell, pair of weights like dumbbells, kettlebells, backpack, etc.

Weighted Sit-ups + Russian Twist
Pick a heavy weight that feels super challenging, even if you have to do less reps because it's so heavy. If you don't have heavy weights, increase to a rep number that feels challenging.

Options: perform with feet on or off of the ground.
💪 perform without weight.
🤰 perform 12-16 Seated Side Reaches, total.
Equipment: One single weight like dumbbell, kettlebell, jug of water, etc.

✅ Light weight for Swings & Torso Twists
✅  Medium-heavy weight for Sit-ups/Twists & Seated Good-mornings.
✅ Something to jump over for Lateral Jumps.