| Workout 1: 12 mins total |
| Every 2 mins x 3 RDS (6 mins total) |
| 15 Russian KBS |
| 12 Goblet Squats |
| 9 Single KB DL |
| Min 6-12, complete 6 min AMRAP |
| 12 Altnerating Goblet Lunges |
| 30 Plank KB Taps |
| 10 Alternating Single Arm Swings |
| 14 Russian Twists with KB (R/L=2) |
| Workout 2: 8 min (:45 work/ :15 rest) |
| GLUTES and ABZ |
| Min1: Reverse Crunches |
| Min 2: Plank Leg lifts |
| Min 3: Tuck ups |
| Min 4: Butterfly Glute Bridges |
| x2 |