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 (Except high plank = 4 laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
50 Bulgarian Pulses
Tips:
- Back hip stays tucked under
- Push through heel of standing leg to pulse up a few inches for 50 reps
Exercise 2/3
High Plank (0:30)
Tips:
- Tuck hips under and push away from floor
- Hold for 30 seconds
- After 3 laps of this circuit, perform the high plank one last time (4 laps total)
Exercise 3/3
8 Bicycle Crunch
Tips:
- Connect opposite knee/elbow
- One arm can remain pressing into floor for balance
- 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 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
50 Wave Squats
Tips:
- Squat down until you're parallel with the floor
- Come up only a few inches for 50 reps
- Push through heels as you come up
Exercise 2/3
Tall Side Plank w/ Rib Expansion (0:30)
Tips:
- Push away from the floor with the hands
- Lift ribs "to the ceiling," created a strong oblique contraction and big stretch on the opposite side
- 30 seconds per side
Exercise 3/3
8 Wall Bug w/ Tilt
Tips:
- Curl hips under before starting this movement
- Push into the wall to create abdominal pressure throughout the entire movement
- 8 reps per leg
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
Split Position ISO Hold (0:30)
Tips:
- Back knee stays tucked under
- Only come up a few inches off the ground
- Tuck back hip under
- Hold for 30 seconds
Exercise 2/3
12 Single Leg Hip Thrust
Tips:
- Push through heel that's on floor to propel your body up
- Find glute at the top
- 12 reps per side
Exercise 3/3
Single Leg Hip Thrust ISO Hold (0:30)
Tips:
- Push through heel that's on floor
- Find glutes
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
