The Quick 6

(in order | ~15 minutes)

1. Bodyweight Squats
2. Heart Rate Increase
3. Light Stretching
4. Swings
5. Goblet Squat Hold
6. Single Round
   
   

Details:

Bodyweight Squats:

• 1 set
• About 30 reps

Heart Rate Increase:

• Do something to increase your heart rate.
• I like doing 50-100 jumping jacks in a single set
• Mountain climbers or jump ropes are also both good options!

Light Stretching (some or all):

• Quads
  • Standing stretch
  • Sit on heels (shins on floor) and lean backward stretch
• Hamstrings
  • Either standing or sitting hamstring stretch is fine
• Hips & Glutes
  • Pigeon or 90/90 stretch
• Calves
  • Toes-on-wall stretch

Swings (link):

• 1 set
• About 20 reps
• Light-ish bell (I use either 32 or 36kg)

Goblet Squat Hold (bottom of the squat):

• 1-3 sets
• Hold for about 30 seconds per set 
• With or without a bell

Single Round:

• Using a light or extra-light bell, complete a single round of all the movements you'll be doing in the workout.
• High reps are encouraged.