Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Circuit 1
Circuit 2
Circuit 3
Start Your Workout
Circuit 1
- 1 Exercise / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
3 DB Jump Squats - Triples
Tips:
- 3 jumps, then recover = 1 rep
- Choose a light weight so that you can really explode
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 1 Exercise / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
6 Split Jumps - Continuous
Tips:
- Perform 6 reps per leg without stopping
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 1 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
6 DB or Barbell Forward Lunge
Tips:
- Use 60-70% of max weight
- Perform 6 reps per leg, alternating
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
10 GH Raises
Tips:
- Keep hips extended throughout exercise (i.e. don't break/lean forward at the hips)
- Perform 1 extra lap of this exercise after 3 full laps
Exercise 2/2
10 Kneeling Sissy Squats
Tips:
- Keep a straight line from head to knees
- Keep hips extended throughout exercise (i.e. don't break/lean forward at the hips)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 5
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
6 Box Step Ups
Tips:
- May alternate legs
- Perform 6 reps per leg
Exercise 2/2
Band Resisted High Knees (0:10)
Tips:
- "Sprint" as fast as you can for 10 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/4
8 Banana ISO Hold w/ Alternating Leg Lowers
Tips:
- Keep arms by ears and maintain energy throughout
- Perform 8 lowers for each leg, alternating
Exercise 2/4
8 Elbow to Knee Crunch w/ Alternating Hip Extension
Tips:
- Elbows stay connected to knees, pressing against them
- Perform 8 extensions per leg, alternating
- On the way up, you want to keep momentum out of the picture
Exercise 3/4
Sidelying Trunk Lift w/ Reach (0:30)
Tips:
- Hold for 30 seconds
- May omit for 4th lap
Exercise 4/4
20 Shinbox
Tips:
- Do this last by itself
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
