Equipment Required
Resistance Bands (Optional)
Workout Breakdown
Start Your Workout
Warm Up
- 5 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/5
8 Reverse Lunge w/ Overhead Reach
Tips:
- Keep back hip tucked under
- Shoulders stay down as you raise the arms overhead
- Push through the heel of the 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
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 5/5
12 Standing Spinal Waves
Tips:
- Tuck chin as you drop head straight down, then roll through the spine, creating as big of a "wave" as you can
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Heels Elevated Goblet Squats CDISOK (1:00)
Tips:
- Keep core engaged
- Elevate heels slightly using small plates, books, or small dumbbells
- Time under tension: lower for 5 counts, then lift for 5 counts without pausing at the bottom or top.
- Continue for 1 minute
Exercise 2/3
10 Updog / Plank
Tips:
- Keep neck long during updog
- Brace your core and push through the floor with the palms of your hands to rise to plank position
Exercise 3/3
High Knees (1:00)
Tips:
- Run in place for 1 minute, bringing knees high
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Wall RFE Lunge
Tips:
- Using a book, a stepper, or a yoga block, elevate the rear foot and place flat on wall.
- Throughout the movement, drive the heel into the wall.
- Keep hips tucked under entire time and push through the heel of the front foot to come up.
- 12 reps per leg
Exercise 2/3
6 Modified Forearm Plank w/ Hip Extension
Tips:
- Push away from floor with forearms
- Keep hips tucked under
- Lift one leg at a time without allowing lower back to arch or hips to come untucked
- 6 reps per leg
Exercise 3/3
Lateral Shuffles (1:00)
Tips:
- Bend knees and shuffle laterally as wide as you can, keeping the knees bent throughout the movement.
- You can perform multiple shuffles in one direction before heading the other direction, or you can go from side to side if you limited on space.
- Shuffle for 1 minute
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Single Leg Hip Extension
Tips:
- Using a box, bench, or chair, place one leg up on box and lift the knee of the other leg.
- Push heel into the box and lift hips, coming into full hip extension
- 12 reps per leg
Exercise 2/3
12 Lateral Lunge Shifts
Tips:
- Stay low during movement and drive hips back
- 12 reps per side
Exercise 3/3
Bear ISO Hold (1:00)
Tips:
- Tuck hips under and push away from floor with palms of hands
- Knees come up only a few inches off the ground
- Hold for 1 minute
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
