Equipment Required
Yoga Mat
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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Reverse to Lateral Lunge
Tips:
- Keep hip tucked under in reverse lunge, pushing through heel to come up
- Push through lateral (outside) portion of foot to come up on lateral lunge
- Reverse Lunge to Lateral Lunge = 1 rep
- Perform 8 reps per leg
Exercise 2/4
8 Plank w/ Leg Through and Lift Off
Tips:
- Hips stay tucked under and try not to let them lift up when performing the "lift off"
- Push away from the floor with the palms of your hands
- Perform 8 reps per leg
Exercise 3/4
5 Block Copenhagen Lifts 1:3:1
Tips:
- Keep leg straight and hips tucked under
- Drive inside of foot into the block to push yourself up
- Hold for 3 seconds at the top of each rep
- Perform 5 reps per leg
Exercise 4/4
6 Down Dog Hip CARS
Tips:
- Aim for full range of motion
- Perform 6 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
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Block Elevated Lunge w/ Cross-Connect
Tips:
- Aim to connect knee to elbow with every rep
- Push through heel to come up
- Perform 8 reps per leg
Exercise 2/4
8 Single Leg T-Balance
Tips:
- Aim to hit a full T with every rep
- Keep standing leg slightly bent but very engaged to help with balance
- Keep lifted leg rotated parallel
- Perform 8 reps per leg
Exercise 3/4
8 Forearm Side Plank w/ Abduction Circles
Tips:
- Press forearm into floor and keep hips tucked under
- Keep core engaged to maintain balance as you rotate the leg
- Perform 4 circles forward, then 4 circles back, then repeat other side
Exercise 4/4
8 Alternating Leg Lowers
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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Hip Bridge w/ Block & Alternating Single Leg Reach
Tips:
- Tuck the hips as you lift them off the floor, pushing through the heels
- Keep squeezing the block and lifting the hips throughout the movement
- Perform 8 reps per leg
Exercise 2/2
8 Block Crunch w/ Alternating Hip Extension
Tips:
- Maintain pressure on the block with elbows and knees throughout entire movement
- 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.
