Reps: 20 x 3 sets
Form: Squat, swing left / right
Primary: Glutes, Quadriceps
Support: Hamstrings, Calves
Weight: 10kg
Reps: 20 x 3 sets
Form: Full Body Stretch, heel on 4kg Dumbbell
Squat into raise above head
Primary: Glutes, Quadriceps
Support: Hamstrings, Calves, Anterior Deltoids
Reps: 20 x 3 sets
Form: Straight Back
Primary: Lats, Rhomboids, Traps
Support: Rear Deltoids, Biceps, Forearms
Weight: Medicine ball 6kg
Reps: 20 x 3 sets
Form: Back left lunge, Twist to the right then opposite
Primary: Quads, Glutes, Hamstrings, Abs
Support: Lower Back
Weight: Dumbbell 8kg
Reps: 20 x 3 sets
Primary: Quads, Glutes, Hamstrings, Shoulders, Triceps
Support: Core
Weight: Dumbbell 4kg
Reps: 20 x 3 sets
Form: Use Step
Upper: Deltoids, Triceps, Pecs, Core
Lower: Quads, Hamstrings, Glutes, Calves, Hip Flexors
Reps: 15 x 3 sets
Form: Hands around pole
Legs fast up, slow down
Primary: Abdominal
Reps: 15 x 3 sets
Form: Feet up pole, straight arm stretch up to knees
Primary: Abdominal