Semi-Hard. Full Body.

Warm Up- Jumping Jacks

9-minute Circuit (starts 03:03)
Skydivers: shoulders, spinal erectors, glutes, hip adductors and abductors
Squat to Deadlift: hamstrings, glutes, quads, spinal erectors, shoulders
Burpees: glutes, hamstrings, quads, chest, shoulders, triceps, forearms, core

Cool Down- Isometric Pigeon Stretch