trainer: Lacee
duration: 31 minutes
class 7 of 25

Cardio with a sprinkle of hips, not HIIT (you read that right). After a bodyweight+weighted movement warm up, we'll work through a set focused on hip mobility/strength, followed by superset intervals of double racked reverse lunges, jerks or split jerks an single arm kettlebell swings.

key movements:
*jerk or split jerk (x1 light to moderate kettlebell)
*double racked reverse lunges (x2 moderate kettlebells or dumbbells)
*single arm kettlebell swings (x1 moderate to heavy kettlebell you can single arm swing for at least x8 reps)
*seated bodyweight leg raises
*reverse pistol squats (x1 chair or bench, squat wedges)
*half kneeling bent presses