This workout is split into three separate mini flows: upper body, lower body and core.

Perform each flow for 50-seconds, taking a 10-second rest in between. Perform 4 sets (4-minutes of work) to complete the 1st round.

Take a 60-second rest then start the 2nd round, perform 4 rounds in total which will take you approximately 20-minutes in total.

Upper Body:

• Reverse mill -> Side push press -> Iron Cross + rotation

Lower Body:

• Side lunge swipe & deck squat


• Pull through plank, push up, arm balance row.