High intensity (55 mins)

Walkouts (60 sec)

Leg surrenders (60 sec)

Deadlift (60 sec)

Gorilla squats (60 sec)

Alternating lunges (60 sec)

Mini squats x5 (60 sec)

Overview of the exercises in this set

Single leg pelvic tilt, right (60 sec)

Single leg pelvic tilt, left (60 sec)

Sumo squat (60 sec)

Rear lunge & rear raise, right (60 sec)

Rear lunge & rear raise, left (60 sec)

Leg circles, right (60 sec)

Leg circles, left (60 sec)

Hip extension with knees bent, right (60 sec)

Hip extension with knees bent, left (60 sec)

Single leg abduction on all fours, right (60 sec)

Single leg abduction on all fours, left (60 sec)

Round #2

Round #3

Back stretch (60 sec)

Glute stretch (2 x 30 sec)

Hamstring stretch (60 sec)

Quad stretch (2 x 30 sec)