Equipment Required
Yoga Mat
Loop Booty Band
Yoga Block
Workout Breakdown
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Warm Up
Workout
Warm Up
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
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 2/4
8 Standing Alternating Knee Hugs
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
Exercise 3/4
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 15 reps per side
Exercise 4/4
12 Glute Bridges
Tips:
- Push heels into the floor as you curl the hips under and lift them off the ground
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Reverse to Forward Lunge
Tips:
- Push through the heel of whichever foot is in front to come up
- Keep back hip tucked under
- Reverse Lunge to Forward Lunge = 1 rep
- Perform 8 reps per leg
Exercise 2/4
8 Plank w/ Knee to Opposite Elbow
Tips:
- Hips stay tucked under, even on leg that is lifted
- Brace your core and push away from the floor with the palms of your hands
- Aim to connect knee to elbow with every rep
- Perform 8 reps per leg
Exercise 3/4
10 Band Retro Reach
Tips:
- Keep lifted leg rotated parallel
- Bend standing leg slightly and lean forward
- Perform 10 reps per leg
Exercise 4/4
8 Forearm Side Plank Rotations
Tips:
- Aim to hit a full side plank with every rep
- Right side plank, left side plank = 1 rep
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Alternating Lateral Lunge
Tips:
- Drive hips back with every lunge
- Push through lateral (outside) portion of foot to come up
- Perform 8 reps per leg
Exercise 2/4
10 Forearm Side Plank w/ Abduction
Tips:
- Push away from floor with forearm and lateral (outside) portion of foot
- Keep hips tucked under
- Keep lifted leg rotated parallel
- Perform 8 reps per leg
Exercise 3/4
Sumo Squat Pulse (0:30)
Tips:
- Push knees out over toes
- Drop hips straight down, not back
- Maintain good posture throughout movement, spine long and erect
- Pulse upwards for 30 seconds
Exercise 4/4
8 Leg Lowers w/ Block
Tips:
- Keep back flat on the floor throughout movement
- The lower the legs go, the harder this movement will be
- Start small and increase range of motion
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
12 Narrow Feet Band Hip Bridge
Tips:
- Tuck the hips as you lift them off the floor, pushing through the heels
- Keep pressing knees outward against the band throughout the movement
Exercise 2/2
20 Band Banana March
Tips:
- The lower the legs are, the harder this movement will be
- Keep arms by ears and shoulders down
- Perform 20 marches
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
