Warm up:

We began by warming up with a light medicine ball using exercises such as swings, rotations, squats and lunges.

Lower-body workout:

We performed a 3-exercise circuit that focused on movements that not only hit the legs but also heavily involved the core.

TRX single leg lunge

Reverse balance lunge

Side lunge

Core workout:

After the lower-body we moved onto the core doing a superset of 2 exercises.

Resistance band woodchops

Medicine ball crunch with alternating leg lifts 

Once we had completed this we finished off the workout with 20 minutes of focus pad work to help burn plenty of calories. We performed 2-minute rounds with a minutes rest in between. Once this was done we cooled down and stretched.