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. Dumbbell Bear Rows
2. Dumbbell Floor Presses
3. 1-Arm Carries- Left
4. 1-Arm Carries- Right
5. 1-Leg Hip Thrusts- Left
6. 1-Leg Hip Thrusts- Right

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.