Equipment Required
Bench
Dumbbells
Booty Bands
Small Plates or Books
Workout Breakdown
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Warm Up
Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 25 reps per side
Exercise 2/2
10 Sidelying Thoracic Clock
Tips:
- Bring top leg to a 90 degree position
- Rotate arm in a circle, slowing down at any areas that feel tight
- Don't force it, but gently aim for more mobility as you continue to perform the reps and get warmer
- 10 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
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Heels Elevated Goblet Squat
Tips:
- Hold weight close to the body with elbows tucked in
- Push through heels to come up
- Challenge yourself with the resistance used
- Repeat 8 reps
Exercise 2/3
8 Box Step Ups
Tips:
- Step up through the heel with each rep
- Maintain control as you lower down
- Perform 8 reps per side
Exercise 3/3
8 Bicycle Crunch
Tips:
- Aim to connect knee to elbow every time
- Maintain control as you lower down
- Perform 8 reps per side
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Box Lateral Step Downs
Tips:
- Keep weight in the heel as you lower
- Aim to touch heel of hanging leg to the floor with every rep
- Perform 8 reps per side
Exercise 2/3
8 Wall Linear Lunge
Tips:
- Keep back hip tucked under
- Press back heel into wall throughout
- Stand through the front heel every rep
- Perform 8 reps per side
Exercise 3/3
8 Wall Bug
Tips:
- Push hands into the wall throughout the movement
- Keep core engaged and movement controlled
- Perform 8 reps per leg
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Lateral Lunge to Stabilization
Tips:
- Use a moderate to heavy resistance (dumbbells or kettlebell)
- Sit back into hips as you lunge
- Push through lateral (outside) portion of the foot to come up
- Find the heel as you balance
- Perform 8 reps per leg
Exercise 2/3
8 Band Lateral Squat Walks
Tips:
- Drive hips back to access the glutes
- Use a moderate resistance
- Perform 8 reps per side
Exercise 3/3
8 Band Monster Walk
Tips:
- Lean forward to find the glutes
- Keep pressing outwards against the band throughout the movement
- Perform 8 steps per side
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.
