The following workout is an intermediate level workout that can be modified for a more advanced version. Simply increase weight or sets or decrease rest period between sets for more challenge.
Be sure to watch the video tutorial at the end of this post for exercise demonstrations and modifications.
FULL BODY CIRCUIT
Squat with alternating Leg Raise: 20x total
Single Leg Romanian Dead Lift (RDL): 10x each leg
upright row 5x
high pull 5x
high pull snatch 5x
repeat entire circuit 1-3 times
Side Iso Ab: 20-45 seconds
Bent Knee Hip Raise from Ball: 30 seconds – 1 minute
Wide Leg Bridge from Ball; 30 seconds – 1 minute
repeat circuit 1-2 times