For Time: 5 Rounds as fast as possible.

20 Alternating Single Leg Deadlift (without weights)

20 Plank Shoulder Taps

20 Glute Bridges

20 Speed Skater

How This Works:

Set a timer/stopwatch and at 3-2-1 Go, do each of the movements in order 5 times through as fast as possible while keeping good form.


Single Leg Deadlift (without weights):

Start standing straight with feet hip width apart and core tight.  Initiate the movement by hinging forward at the waist bringing one foot behind you up off the floor. Keeping a slight bend in the knee of the working leg and your back flat, reach down with opposite hand and touch the floor. Or as far as your flexibility allows. Stand back up by focusing on pulling up with your glutes and hamstring of the working leg. Keep your core tight, and hips square, try not to twist. Bring your feet back under you and switch legs.

Plank Shoulder Tap:

Lay face down on the floor, with your elbows straight back and wrists under your shoulders push yourself up to the top of a push up holding yourself on your hands and on your toes. Keep your body in a straight line without sagging your hips. Engage your core, squeeze your butt, and keep pushing up through your shoulders. Without twisting you hips too much, put all your weight on one hand while the other hand reaches up to tap the opposite shoulder. Put that hand back on the ground and repeat on the opposite side.

Glute Bridge:

Lay on the floor on your back. Place your feet flat on the floor, raise your hips up until your body is in a straight line, and squeeze your glutes. Bend and lower your hips back to the floor before returning to the top and squeezing again.

Speed Skater:

Start standing with your feet hip to shoulder width apart. Jump to the right side landing on your right foot with your left coming behind and tapping the ground while you reach down with your left hand to touch your right foot that is planted. Quickly stand back up and hop to the left side, landing on your left foot while your right foot comes behind and taps the ground and your right hand taps your left foot. Keep alternating back and forth

You can use the modifications that you need to use for all of these movements.

This workout will be as quick as you want it to be.

You Got This!