Equipment Required
Resistance Bands
Bench
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
10 Forward to Reverse Lunge
Tips:
- In each lunge, you want to hit the proper form of back hip tucked under and driving through the heel to come up
- Take note on the forward lunge that weight stays in the heel and doesn't fall forward to the toes
- Forward and back = 1 rep
- 10 reps per leg
Exercise 2/3
8 Infant Squats
Tips:
- Toes stay forward entire time
- Push through the heels to come up
Exercise 3/3
8 Wall Bugs
Tips:
- Lower back remains on floor throughout movement
- Slowly lift and lower legs, only slightly touching heels to the ground
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
10 Alternating Lateral Lunges
Tips:
- Drive hips back as if you are sitting in a chair
- Weight through the heels to come up
- 10 reps per leg
Exercise 2/3
10 Single Leg Hip Extension
Tips:
- Lying on your back, place one foot on a bench or chair and the lift the other knee into the air
- Press down on bench with heel to lift hips into full hip extension
- The more of your leg on the bench = the easier the movement
- 10 reps per leg
Exercise 3/3
8 Wall Alternating Leg Lowers
Tips:
- Lower back remains on floor throughout movement
- Heels only slightly touch the floor, maintaining the core contraction throughout the movement
- 8 reps per leg
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
8 Single Leg RDLs
Tips:
- Hips stay square throughout the movement
- Lower body parallel to the floor
- 8 reps per leg
Exercise 2/3
8 Band Single Leg T-Balance
Tips:
- Place band above knee
- Lower forward into T-Position, then come back up
- 8 reps per leg
Exercise 3/3
8 High Plank w/ Alternating Hip Extension
Tips:
- When lifting legs, keep hips tucked under and avoid shifting side to side during movement
- 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
