Equipment Required
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
8 Wall RFE Lunge
Tips:
- Elevate back foot using yoga block, book, or stepper
- Press heel into the wall and tuck the back hip under
- Lower down into a deep squat and press through the front heel to come up
- 8 reps per leg
Exercise 2/3
High Plank (0:30)
Tips:
- Hips stay tucked under and palms push away from floor
- Hold for 30 seconds
Exercise 3/3
Wall Linear Sprints (0:20)
Tips:
- Push hands into wall and keep that force pushing throughout sprint
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:
- With each lunge, hit proper form with back hip tucked under and pushing through the front heel to come up
- 10 reps per leg
Exercise 2/3
Tall Side Plank w/ Rib Expansion (0:30)
Tips:
- Push away from floor with palm and tuck hips under
- Expand the ribs and hold for 30 seconds
Exercise 3/3
10 Lateral Shuffles
Tips:
- Stay low throughout shuffles
- Keep all toes facing forward throughout movement
- Shuffle as far as you can side to side without straightening knees
- 10 shuffles per side
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
10 Jump Squats w/ Hands On Your Ears
Tips:
- Land in a full squat each time
- Think "toe-ball-heel" contact when you land
Exercise 2/3
Half Kneeling ISO Hold (0:30)
Tips:
- Tuck back hip under and lift off floor a few inches
- Hold for 30 seconds per leg
Exercise 3/3
10 Overhead A Skips
Tips:
- Keep arms extended above head and shoulders down
- 10 skips per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.