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 / 4 Laps (FFE Linear Lunge = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 FFE Linear Lunge
Tips:
- Try to keep all of your weight on your front leg as you move through your lunge
- Push through heels to come up
- 8 reps per leg
Exercise 2/3
8 Lateral Lunge Reach
Tips:
- Sit back into hips as you lunge
- Find heel and the lateral/outside portion of your foot as you come up
- 8 reps per leg
Exercise 3/3
6 Plank Walkouts
Tips:
- Press away from the floor with the forearms
- Keep hips tucked under throughout the movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps (Single Leg Bucks = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Bulgarians
Tips:
- The more of your foot that is on the bench, the easier it will be
- You can choose to place top of foot on bench or curl the toes under
- Keep hips tucked under entire time and push through the heel of the front foot to come up.
- 8 reps per leg
Exercise 2/3
6 Modified Forearm Plank w/ Hip Extension
Tips:
- Push away from floor with forearms
- Keep hips tucked under
- Lift one leg at a time without allowing lower back to arch or hips to come untucked
- 6 reps per leg
Exercise 3/3
8 Single Leg Bucks
Tips:
- The more of your foot/leg that is on the bench, the easier this movement will be
- Drive heel into the bench and curl the hips under, lifting hips off the floor.
- Find and squeeze the glutes at the top of the 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
6 Single Leg RDLs
Tips:
- Keep hips square throughout the movement, not allowing the lifted leg to rotate outwards
- Think of sending energy out from your heel into the wall behind you
- Keep core engaged and find your glutes when you hit the "T" position
- Find the heel as you come up
- 6 reps per leg
Exercise 2/3
8 Low Box Knee to Elbow Step Ups
Tips:
- Find obliques every time you connect the elbow to the knee
- You may add a lunge with knee to elbow when you step down for a greater challenge, as demonstrated in the video
- 8 reps per side
Exercise 3/3
Wall T-Balance ISO Hold (0:30)
Tips:
- Keep hips square to the floor
- Push heel through the wall, finding the glute
- Hold for 30 seconds per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
