Equipment Required
Yoga Mat
Bench
Barbell
Dumbbells (or Kettlebells)
Workout Breakdown
Circuit 1
Cardio
Start Your Workout
Follow Along
- Prefer to go at your own pace? Keep scrolling to use our GIF workout breakdown.
Warm Up
Workout
Warm Up
- 8 Exercises / 2 Laps (or 10:00)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/8
Butt Kickers (0:30)
Tips:
- Perform this light jog for 30 seconds
Exercise 2/8
8 Standing Knee Pulls
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
Exercise 3/8
8 Frankensteins
Tips:
- Start slow and work your way to full range of motion
- Avoid hunching the back
- 8 reps per side
Exercise 4/8
8 Spiderman Stretch w/ Rotation
Tips:
- Keep back leg straight
- Front leg should be straight line from knee to ankle
- 8 reps per side
Exercise 5/8
8 Hamstring Scoops
Tips:
- Keep leg straight and flex toes up as you scoop
- 8 reps per side
Exercise 6/8
8 Glute Bridges
Tips:
- Push through the heels and curl the hips under to rise
Exercise 7/8
8 Quad Pulls
Tips:
- Pull foot directly behind glutes and avoid pulling out to the side
- 8 reps per side
Exercise 8/8
8 Single Leg Glute Bridge
Tips:
- Push through heel and curl hips under to rise up
- 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 2 Exercises / 3 Laps
- Perform exercises back to back before taking a 30-second rest.
- Note on reps: 15, 15, 12 means sets 1 and 2 are 15 reps, and set 3 is 12 reps
Exercise 1/2
Barbell Squat (15, 15, 12)
Tips:
- Drive hips back as you squat
- Push through the heels to come up
- Begin with a moderate weight and increase from there, only as much as you can properly manage all reps
- Perform 15 reps for sets 1 and 2, then 12 reps for set 3
Exercise 2/2
Wall Sit (0:20)
Tips:
- Push through heels and press back into the wall
- Aim to have thighs parallel to the floor
- Hold for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 3 Laps
- Perform exercises back to back before taking a 30-second rest.
- Note on reps: 15, 15, 12 means sets 1 and 2 are 15 reps, and set 3 is 12 reps
Exercise 1/2
Forward Lunge (15, 15, 12)
Tips:
- Tuck back hip under as you lunge
- Push off from the heel of the front foot
- Perform 15 reps for sets 1 and 2, then 12 reps for set 3
Exercise 2/2
Hip Thrust ISO (0:20)
Tips:
- Push through heels and curl hips under
- The more of your back on the bench, the easier this movement will be
- Hold for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 3 Laps
- Perform exercises back to back before taking a 30-second rest.
- Note on reps: 15, 15, 12 means sets 1 and 2 are 15 reps, and set 3 is 12 reps
Exercise 1/2
Alternating Step Ups (15, 15, 12)
Tips:
- Step up through the heel of the foot
- Stand to full hip extension
- Right, then Left = 1 rep
- Perform 15 reps for sets 1 and 2, then 12 reps for set 3
Exercise 2/2
Glute Bridge ISO (0:20)
Tips:
- Keep hips tucked under
- Push through heels to rise
- Hold for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 3 Laps
- Perform exercises back to back before taking a 30-second rest.
- Note on reps: 15, 15, 12 means sets 1 and 2 are 15 reps, and set 3 is 12 reps
Exercise 1/2
Bulgarian Squats (15, 15, 12)
Tips:
- The more foot on the bench, the easier this movement will be
- You have the option to curl toes under or place top of the foot on the bench
- Push through heel to come up
- Aim for a deep range of motion (start small and work your way there)
- Perform 15 reps (per leg) for sets 1 and 2, then 12 reps for set 3
Exercise 2/2
Football Squats (0:20)
Tips:
- Perform for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Cardio Schedule
Exercise 1/1
Steady State Cardio (25:00-30:00)
Tips:
- Choose from the following:
- Stairmaster
- Elliptical
- Spinning Bike
- Treadmill
- Jog/Running Outside
- Jump Rope
- Rowing Machine
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
