In this 20‑minute family‑friendly workout, the instructor leads a group of women through a circuit that alternates burpees, body‑weight squats, and power (jump) squats. The session begins with a brief explanation of burpee modifications (stepping out of the plank and landing on the balls of the feet) and emphasizes core bracing, full range of motion, and controlled breathing. After several rounds of burpees, the trainer moves to single‑leg squats, stressing shoulder‑width stance, core engagement, glute squeeze, and depth (sitting back as if into a chair). The routine then adds power squats—squat‑down followed by a light jump—while reminding participants to land softly to protect the knees. The circuit repeats, progressively increasing intensity, and the instructor continuously offers cues on posture, breathing, and joint safety. The workout concludes with a cool‑down reminder to hydrate, noting the elevated heart rate and sweat as signs of effective cardio conditioning, strength building, and a touch of flexibility work.
Chapters
All right, we're about to begin block number 2. So we are going to start off with some burpees. Now if you need to modify your burpees, you don't have to jump into a plank, you can step out. And then when we jump up in the air, you can just come up on the balls of your feet. So here we go, you guys ready to do some burpees? Ready ladies? Yeah. Alright, so in 5, 6, 5, 6, 7, 8. We take it down into a plank, come up into a frog squat and jump. Again, down, plank, frog squat and jump. You wanna tuck in your core, you wanna bring your bottom down on that plank, and just be really careful through every part of the move. You wanna get a full range of motion. You don't need to rush, take your time. Alright, let's do 2 more. Plank, frog squat, jumpers. Stand. One more. And recover. Good job. Okay, so from here, what we're gonna do are some squats. So you wanna have your knees and toes about shoulder width apart. You wanna tuck in your core, and we're gonna come down and up. So I want you to get down as far as you can, like you're about to sit down into a chair. I want you to tuck your core in, squeeze your glutes, and kinda point your seat backward. Good job. So we really wanna strengthen the quads. Stretch out the hamstrings. Again, you use your, your quadriceps for a lot of different sports, so you want to get them as strong as you can. Let's do 8 more single squats, and then we're going to do a power squat for anyone that wants to. This will add a little more cardio intensity. 4, 3, get ready, 2. So we're gonna squat with a jump. So here we go, we go down, up. So I want you to use your core to control your landing. So you want to be light on your feet. You don't want to come crashing down on the floor because that is going to be tough on your joints, especially your knees. So let's do 8, 7, keep breathing, 6, 5, keep it up, 4, 3, use your core, and 1. All right, good job. So let's recover. We're gonna repeat those 2 exercises. So we're gonna go back to the burpees and then we'll do the squats and the power squats. So again, have your feet apart. Tuck in your core, and here we go. Down, plank, frog, and jump. Excellent. Keep breathing. Remember not to hold your breath. Keep engaging that core. 4 more. Excellent. 3. Last 2. You're all doing great. Hang in there. 1 more. And up. Good job. All right, so let's go back into those squats. So feet apart, core tucked in, and here we go. Down and up. Try to get deeper, really challenge yourselves. This is great cardio conditioning, strength building, and you even get to work on your flexibility a little bit. Good, let's do 8 more. 7, keep it up. 6, you've got it. 5 more. 4, 3. Get ready for those power squats. And one more. Here we go. Down, jump. Use that core once again. Control your landing. And let's finish this off. 8 more. 7, 6, 5. Almost there. 4, 3. Arms up overhead. 2, And 1. And recover. All right, your heart rate should be up. You guys okay? You should be starting to break a sweat. So grab a towel and some water, and we will be back with our next block soon. See you soon.
