Equipment Required
Resistance Bands (Optional)
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
Heels Elevated Goblet Squat CDISOK (1:00)
Tips:
- Elevate heels using small plates, books, or small dumbbells
- Movement never stops. 5 counts down and 5 counts up for 1 minute.
- Drive weight through the heels to come up
Exercise 2/3
6 Modified Forearm Plank w/ Hip Extension
Tips:
- Tuck hips under and push away from floor with forearms, creating a strong abdominal contraction
- Lift one leg at a time without releasing the hips back
- 6 reps per leg
Exercise 3/3
Mountain Climbers (1:00)
Tips:
- Push away from floor with palms
- If running is too difficult, slow the movement down
- 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 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Crossover Angle Lunges
Tips:
- As you cross over, hit your proper lunge form each time.
- Knee in line with toe, back hip tucked under, driving through heel to come up
- 10 reps per side
Exercise 2/3
Forearm Side Plank (0:30)
Tips:
- Push away from the floor with the forearm
- If movement is too difficult, elevate the forearm. You could place the arm on a stair or a chair, for example
- 30 seconds per side
Exercise 3/3
Lateral Shuffles (1:00)
Tips:
- Depending on space, you can perform multiple shuffles in one direction, then the other, or simply go side to side.
- Stay low and jump out laterally as far as you can without coming up
- Perform for 1 minute
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
12 Goblet Squat Shifts
Tips:
- Stay low throughout entire movement
- Keep weight in heels
- The slower the movement, the more difficult
- 12 reps per side
Exercise 2/3
12 Single Leg Hip Extensions
Tips:
- Shoulders stay down
- 10 reps per leg
Exercise 3/3
10 Overhead A Skips
Tips:
- Hips tuck under and palms push away from floor
- Lift opposite hand and foot
- Try not to rock side to side during movement
- 8 reps per leg = 16 lifts total
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
