My trainer, Matt Enriquez, gave this workout to me during my 80lb weight loss journey. Now I’m paying it forward : )
Modify by not using weights for the step backs, jumping lunges & high knee presses. Just do lunges instead of jumping lunges. Squats instead of goblet squats. For the squats be sure your weight is on the heels & push butt back like you are peeing in the woods!
Step backs make sure knee stays in alignment with ankle not over the toe!
Make sure you thrust your hips forward aggressively during the swings & squeeze your butt tight.
Lunges keep the knee aligned with ankle.
Pelvic thrust make sure you squeeze your butt tight on way up & pause at the top.