The Five Exercises
Exercise # 1 - Rows
Exercise # 2 - Squat
Exercise # 3 - Single-leg exercises
Exercise # 4 - Multi-directional strength and mobility exercises
Exercise # 5 – Cardio Intervals
Putting It All Together – A Sample Workout
Warm-up with 5 minutes of moderate cardio, preferably something like dancing or old-school aerobics moves such as side steps and grapevines (fulfilling the exercise #4 requirement).
Squats 12-15 reps
Bent-over rows 12-15 reps
Side lunges 10 reps each side
Single-leg hip hinge 10 reps each side
Four-minute Tabatat: Pick any cardio exercise — you could do a body-weight exercise such as burpees or use any cardio machine. Alternate 20 seconds of all-out work with 10 seconds of recovery for four minutes.
Rest for 60 seconds — have some water. Repeat the entire circuit 1-2 more times.