The video shows a shortened version of the workout, here are the recommended rounds/repetitions. Be sure to warm-up first: 2-5 rounds (depending on fitness level)
No rest between exercises. 30-60 seconds maximum rest between rounds.
The exercises are:
- Divebomber Pushups: 5-15 repetitions
- Scorpion Pushups: 5-15 repetitions
- Hip/Neck Bridge: 10-30 seconds (any longer allows you to rest to long. Repeat the sequence if you need additional work.)
- Slow Motion Lunge: 10-20 repetitions
- Elephant Walk-Out: 5-10. Walk your arms out as far in front of you as possible, then hold the position for 2-3 seconds. Keep the butt tight and the stomach pulled in.