Light Glute, Quads, Chest & Arms Full Body Workout

Warm up:

• 2 sets 30-50 clamshells (each side)- at home
• 2 sets 30-40 donkey kicks (each side) - at home
• 1 set 20-25 fire hydarnt (each side) - at home
• 2 minute freestyle skipping
• 50-60 reps bodyweight glute bridge
• Various primal moves - bear crawls, crab to pike , backward crawling

Workout:

• 3 sets 50-60 bodyweight hip thrust on 4 risers aerobic step
• 3 sets 20-25 65lbs. DB Sumo Deadlift
• 3 sets 8-10 bench push ups
• 3 sets 10-15 DB Squats (2x20 lbs DB) - First set did front squats for 10 reps but finished off the last 5 reps and 2nd & 3rd set with DB squat (holding DB on my sides)
• 3 sets 10-12 triceps bench dips with feet elevated on the DB
• 3 sets of 10-15 bulgarian split squats (2x15lbs DB)
• 1 set 4-5 reps 15 lbs. One arm biceps curls - too heavy
• 2 sets 6-8 reps 2 arm biceps curls with 25 lbs plate

Active rest between sets/workout: 20-25 reps various ab moves (standing knee to elbow crunches, knee hugs, plank knee tucks)

Finisher:
3 sets 20-25 reps knee raises