Equipment Required
Yoga Block
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
Wall Linear Sprints (0:20)
Tips:
- Push palms into wall and keep hips tucked under as you drive the knees up
- Perform for 20 seconds
Exercise 2/3
12 Squat to Press
Tips:
- Drive hips back as you squat, keeping core engaged
- Push through heels to come up and push resistance band up
Exercise 3/3
6 Extended Inchworm
Tips:
- Keep hips tucked under and core engaged, especially as you reach the extended plank
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 Jump Squats w/ Hands On Your Ears
Tips:
- Come to full hip extension when you jump
- Be sure that heels connect with the floor when you land to help absorb impact
Exercise 2/3
6 Wall Bug w/ Tilt
Tips:
- Push palms into the wall and curl hips under slightly
- 6 reps per leg
Exercise 3/3
Copenhagen ISO Hold (0:30)
Tips:
- The more of your leg that is on the bench, the easier this movement will be
- Press away from the floor with your forearm
- Tuck hips under and then lift
- Hold for 30 seconds
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 (Seated Straddle Crunch ISOs 1:10:1 = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Single Leg RDLs
Tips:
- Keep hips square throughout movement
- Goal is for your body to be parallel with the floor when you hit the "T" position
- Send energy through the heel into the wall behind you and find your glute
- Find the heel as you come up
- 6 reps per leg
Exercise 2/3
8 Low Box Knee to Elbow Step Ups
Tips:
- Find obliques every time you connect the elbow to the knee
- You may add a lunge with knee to elbow when you step down for a greater challenge, as demonstrated in the video
- 8 reps per side
Exercise 3/3
8 Supine Pelvic Rotations
Tips:
- Squeeze yoga block in between knees and bring arms to a field goal
- Keep core engaged throughout movement and back flat on the floor
- Start with small rotations, eventually getting bigger as you get more used to the movement
- 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
