In Week 1, perform each exercise for 30 seconds of work with 30 seconds of rest between moves. In Week 2, it’s 35 seconds of work & 25 seconds of rest. In Week 3, it’s 40 seconds of work & 20 seconds of rest. In Week 4, it’s 45 seconds of work & 15 seconds of rest.

1. Hollow-Body Hold
2. Dumbbell Front-Loaded Mini-Band Box Squats
3. Dumbbell Hip-Hinges
4. Self-Assisted Split Squats- Left
5. Self-Assisted Split Squats- Right
6. Dumbbell Tall-Kneeling Hammer Curl to Press

That’s 1 round that takes 6 minutes to complete. In Week 1, perform 3 rounds. In Week 2, perform 4 rounds. In Week 3, perform 5 rounds. In week 4, perform 6 rounds.