Intro

Warmup - 1 min

Overhand Row 1 - 30 sec

Overhand Row Pulses 1 - 30 sec

Bent Over Row Left 1 - 30 sec

Bent Over Row Right 1 - 30 sec

Overhead Press 1 - 30 sec

Rest - 30 sec

Overhand Row 2 - 30 sec

Overhand Row Pulses 2 - 30 sec

Bent Over Row Left 2 - 30 sec

Bent Over Row Right 2 - 30 sec

Overhead Press 2 - 30 sec

Rest - 30 sec

Overhand Row 3 - 30 sec

Overhand Row Pulses 3 - 30 sec

Bent Over Row Left 3 - 30 sec

Bent Over Row Right 3 - 30 sec

Overhead Press 3 - 30 sec

Rest - 30 sec

Warmup

Slow Squat: Begin with slow and controlled squats to warm up your lower body.

Slow Row: Transition into slow rowing movements to activate your upper body.

Sumo Squats: Turn your toes out to a 45 degree angle and perform a squat on the row N ride.

Underhand Grip Row: Engage your back muscles with underhand grip rowing motions.

Pulse Sumo Squats: Add intensity to your sumo squats by incorporating pulse movements.

Sumo Squat Hold: Hold the sumo squat position to build lower body endurance.

Underhand Grip Row Hold: Challenge your back muscles by maintaining the underhand grip row position.

Sumo Squats: Perform another round of sumo squats.

Underhand Grip Row: Continue engaging your back muscles with underhand grip rows.

Pulse Sumo Squats: Incorporate pulse movements into your sumo squats for an extra challenge.

Sumo Squat Hold: Hold the sumo squat position to further strengthen your lower body.

Underhand Grip Row Hold: Challenge your back muscles by maintaining the underhand grip row position.

Recovery: Take a brief recovery period before moving on to the next set.

Recovery: Rest briefly to recover and catch your breath.

Squat & Row: Perform another round of squat and row exercises.

Squat & Row: Complete another set of squat and row movements.

Recovery: Take a brief recovery period.

Squat & Row: Perform the final set of squat and row exercises.

Squat Hold: Hold the squat position to stretch and cool down your lower body.

Rest: Take a short rest period.

Squat Hold: Repeat the squat hold to further enhance your cooldown.

Squat Hold: Perform the last squat hold to complete your cooldown phase.

Rest: Take a final rest period to recover.

Calf Stretch

Intro

Warmup (1 min)

Warmup: Half Squats

Warmup: Full Squats

Warmup: Squat & Row

HIIT Intervals: 20 sec on; 10 sec off

Core workout: 30 sec Crunches

Core workout: 30 sec Deadlifts

Core workout: 30 sec Crunches

Core Workout: 30 sec Deadlifts

HIIT: 20 sec on; 10 sec off

Core workout: 30 sec Crunches

Core workout: 30 sec Deadlifts

Core workout: 30 sec Crunches

Core workout: 30 sec Deadlifts

Welcome

WARM UP | Less Work More Play by DRAMA//CITY

ROLLING HILLS | Stomp (with Udachi) by 1WayTKT

CLIMBS | Mini Me (GOOD Remix) by Skrxlla

JUMPS | Fearless by Kat Leon

SPRINTS | Deep Roots by Tape Machine

ROLLING HILLS | Just Wanna Run (Hallman Remix) by Blanches

CLIMBS | More, More, More by Taki Waki

JUMPS | Imma Wildfire (feat Adam McInnes) by Easy McCoy

SPRINTS | Clutch by STRLGHT

COOL DOWN | I Hear a Symphony by Cody Fry

Intro

Question 1: Burning quads

Question 2: Muscles

Question 3: Knee pain

Question 4: Core

Question 5: Saddlebags

Question 6: Pelvic floor strength

Question 7: Back pain

Question 8: Workout plan

Question 9: Row-N-Ride vs Rowing Machine

Question 10: Assembly

Question 11: Resistance bands

Question 12: Upper body workouts

Question 13: Design & construction

Question 14: Glutes