Contents
- 1 Equipment Required
- 2 Jump Rope
- 3 Kettlebell (or Dumbbells)
- 4 Workout Bench
- 5 Workout Breakdown
- 6 Circuit 1
- 7 Circuit 2
- 8 Circuit 3
- 9 Start Your Workout
- 10 Circuit 1
- 11 Exercise 1/4
- 12 Jump Rope (2 Minutes)
- 13 Tips:
- 14 Exercise 2/4
- 15 12 Goblet Squats
- 16 Tips:
- 17 Exercise 3/4
- 18 12 Single Leg Hip Thrusts
- 19 Tips:
- 20 Exercise 4/4
- 21 0:30 Hip Thrust ISO Hold
- 22 Tips:
- 23 30-Second Rest
- 24 Circuit 2
- 25 Exercise 1/4
- 26 Jump Rope (2 Minutes)
- 27 Tips:
- 28 Exercise 2/4
- 29 12 Single Leg Get Ups
- 30 Tips:
- 31 Exercise 3/4
- 32 12 Jump Squats
- 33 Tips:
- 34 Exercise 4/4
- 35 12 Straight Leg Fire Hydrant
- 36 Tips:
- 37 30-Second Rest
- 38 Circuit 3
- 39 Exercise 1/4
- 40 Jump Rope (3 Minutes)
- 41 Tips:
- 42 Exercise 2/4
- 43 12 Knees Elevated Cat Cows
- 44 Tips:
- 45 Exercise 3/4
- 46 12 Supine Leg Sweeps
- 47 Tips:
- 48 Exercise 4/4
- 49 12 Shin Boxes
- 50 Tips:
- 51 30-Second Rest
Equipment Required
Workout Breakdown
Start Your Workout
Circuit 1
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
Jump Rope (2 Minutes)
Tips:
- Keep core engaged
- Elbows stay close to body
- If you cannot perform the full 2:00, do 0:30-1:00 increments at a time with a 10-15 second break in between
Exercise 2/4
12 Goblet Squats
Tips:
- May opt to use a dumbbell instead of a kettlebell
- Use dumbbells or plates to elevate heels
- Keep elbows close to body
- Don't allow upper body to fall forward or the back to round during the movement
- Push through the heels to come up
Exercise 3/4
12 Single Leg Hip Thrusts
Tips:
- Push through heel to go into full hip extension
- The more of your back on the bench = the easier the movement
- Squeeze glutes at the top of the movement
- Attempt a full range of motion
Exercise 4/4
0:30 Hip Thrust ISO Hold
Tips:
- Push through heel to go into full hip extension
- The more of your back on the bench = the easier the movement
- Squeeze glutes at the top of the movement
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30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
Jump Rope (2 Minutes)
Tips:
- Keep core engaged
- Elbows stay close to body
- If you cannot perform the full 2:00, do 0:30-1:00 increments at a time with a 10-15 second break in between
Exercise 2/4
12 Single Leg Get Ups
Tips:
- May opt to use a dumbbell instead of kettlebell
- Keep elbows close to body
- When descending, keep the movement controlled
- Push through the heel to come up and squeeze glute at top
Exercise 3/4
12 Jump Squats
Tips:
- Knees stay in line with the toes throughout this movement (watch that knees don't "buckle" in)
- As you descend, you should land "toe-ball-heel"
- If an all-out jump is too hard on the knees, decrease height of jump or simply squat and rise up on your toes instead.
Exercise 4/4
12 Straight Leg Fire Hydrant
Tips:
- Keep hips square to the floor throughout this movement to access more of the glutes
- Palms of hands push away from floor and core stays engaged (no back arching)
- Foot of working leg stays flexed and heel is "sending energy" out to the side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
Jump Rope (3 Minutes)
Tips:
- Really push yourself for this last circuit!
- Keep core engaged
- Elbows stay close to body
- If you cannot perform the full 3:00, do 0:30-1:00 increments at a time with a 10-15 second break in between
Exercise 2/4
12 Knees Elevated Cat Cows
Tips:
- Palms of hands push away from floor
- Focus on getting more range of motion with each rep
Exercise 3/4
12 Supine Leg Sweeps
Tips:
- Legs stay straight unless mobility is limited, in which case you may slightly bend the knees
- Allow lower body to move freely while upper body stays more stationary
Exercise 4/4
12 Shin Boxes
Tips:
- Both legs make a 90 degree angle in each pose
- Both sides = 1 rep, so you will rotate 24 times total
- If you need more of a stretch, you may reach the arm forward onto the floor for each rep.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
