Equipment Required
Yoga Mat
Dumbbells
Small Loop Band
Bench or Couch
Small Box or Stepper
Workout Breakdown
Circuit 4
Start Your Workout
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Circuit 1
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
10 Bodyweight Squat Dynamic/ISO (0:20)
Tips:
- Keep core engaged
- If needed, elevate heels slightly using small plates, books, or small dumbbells
- Push through the heels to come up
- Perform 10 reps, then hold your deepest squat position for 20 seconds
Exercise 2/2
8 Elbow to Knee Crunch ISO Hold w/ Alternating Hip Extension
Tips:
- Keep elbows pressed onto knees throughout the movement
- Press back down into the floor, not allowing any arch
- Perform 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 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Alternating Reverse Lunge Dynamic/ISO (0:20)
Tips:
- Keep back hip tucked under throughout movement
- Push through the heel of the front foot to come up
- Perform 10 reps per side, then hold each lunge for 20 seconds
Exercise 2/3
8 Hip Extension March
Tips:
- Push through the heels to bridge up
- Don't bridge so high that you go into your back muscles. Keep the hips tucked under and the glutes engaged.
- May reach the arms in front to increase difficulty
- Perform 8 reps per leg
Exercise 3/3
12 Band Banana March
Tips:
- Keep arms reaching long and by ears
- Keep the neck long
- Back is pressing into the floor the entire time
- The lower the legs go, the more difficult the movement will be
- Perform 12 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
8 Bench or Couch SL Buck
Tips:
- Tuck the hips as you lift off the floor, pushing the heel into the bench
- Push hips into full hip extension, then lower
- Perform 8 reps
Exercise 2/3
Heel Elevated and Wall Supported Pogo (0:30)
Tips:
- Think "Up, up, up!"
- Keep jumps light and springy
Exercise 3/3
8 Wall Supported Linear Lean w/ March
Tips:
- Tuck hips under and push away from the wall
- Bring knee close to the chest each time, feeling the contraction in the core
- Perform 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 4
- 1 Exercise / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/1
DownDog ISO Hold (1:00)
Tips:
- Press away from the floor with palms and push heels into the floor
- Hold for 1 minute
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
