Equipment Required
Yoga Mat
Bench
Workout Breakdown
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Warm Up
Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 4/5
8 Reverse Lunges w/ Rotation
Tips:
- Keep back hip tucked under
- Push through heel of front foot to come up
- 8 reps per side
Exercise 2/5
8 Standing Alternating Knee Hugs
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
Exercise 3/5
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 15 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Leg Bucks
Tips:
- Drive heel into the bench as you curl the hips under to lift
- Come to full hip extension at the top and squeeze the glutes
- Perform 8 reps per leg
Exercise 2/3
6 Plank Walkouts
Tips:
- Hips stay tucked under
- Brace your core and push away from the floor with the palms of your hands
- Keep shoulders down
Exercise 3/3
12 Dynamic Locust Lifts
Tips:
- Instead of "crunching" the spine, think "long" and "lift"
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Lateral Lunge to Curtsy Lunge
Tips:
- Drive hips back in lateral lunge position
- Push through the lateral (outside) portion of the foot to come up
- The more you cross for the curtsy lunge, the more of the side glutes you will activate
- Perform 6 reps per side (Lateral into Curtsy = 1 rep)
Exercise 2/3
8 Pushup to Down Dog
Tips:
- Push away from floor with palms
- Keep hips tucked under
- Aim to press heels into floor during down dog
Exercise 3/3
8 Bird Dog
Tips:
- Push away from floor with palms
- Tuck hips under
- Maintain "long" and "strong" energy with each rep, imagining you are sending energy out through the heel and through the fingertips
- Keep lifted leg parallel
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Single Leg Wall Squat (0:30)
Tips:
- Aim for thighs to be parallel to the floor
- Push back into the wall through the heel
- Hold for 30 seconds per leg
Exercise 2/3
8 Forearm Plank to Dolphin
Tips:
- Keep hips tucked under
- Keep shoulders down as you push into the floor
- Try to press heels down into floor during dolphin
- Perform 8 reps
Exercise 3/3
8 Dolphin Press
Tips:
- Try to press heels down into the floor
- Aim for full range of motion with each rep, elbows coming down completely to the floor
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
