| EXERCISE | REST | TEMPO | SETS | REPS |
| BW squats | transition | fast | 3 | 10 |
| Knee push ups | transition | fast | 3 | 10 |
| BW squats | transition | fast | 3 | 10 |
| Bent over row w band | transition | fast | 3 | 10 |
| Side walks with band | transition | fast | 3 | 10 |
| Bench leg raises sitting | transition | fast | 3 | 10 |
| Front and lateral band raises | transition | fast | 3 | 10 |
| 10x20sec sprint | 10 sec rest | fast | 1 | 20sec. |
This can be done at home or in the gym. Only resistance bands needed.
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