Equipment Required
Yoga Mat
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 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 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
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 Bodyweight Squat Dynamic/ISO (0:10)
Tips:
- Keep core engaged
- If needed, elevate heels slightly using small plates, books, or small dumbbells
- Push through the heels to come up
- Perform 8 reps, then hold the squat position for 10 seconds
Exercise 2/3
8 Plank Circles
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
- Perform 8 circles counterclockwise and 8 circles clockwise for each leg
Exercise 3/3
8 Plank to Down Dog Dynamic/ISO (0:20)
Tips:
- Push away from the floor with the palms of the hands
- When you hit the plank position, make sure hips are tucked under
- Perform 8 reps, then hold the down dog position for 20 seconds
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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Linear Lunge Dynamic/ISO (0:10)
Tips:
- Keep back hip tucked under throughout movement
- Push through the heel of the front foot to come up
- Perform 8 reps, then hold the lunge for 10 seconds
- Repeat other side
Exercise 2/3
Modified Forearm Plank (0:30)
Tips:
- Push away from floor with forearms
- Keep hips tucked under
- Hold for 30 seconds
Exercise 3/3
8 Prone T to Y
Tips:
- Aim to keep shoulders down throughout the movement
- Bringing the arms T to Y = 1 rep
30-Second Rest
- Begin the timer to start your 30-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
12 Supine Hip Bridge Dynamic/ISO (0:20)
Tips:
- Tuck the hips as you lift them off the floor, pushing through the heels
- Push hips into full hip extension, then lower
- Perform 12 reps, then hold the hip bridge for 20 seconds
Exercise 2/3
5 Modified Push Up Dynamic/ISO (0:05)
Tips:
- Keep hips tucked under
- Perform 5 reps, then hold at the bottom for 5 seconds
Exercise 3/3
8 Prone Y to T
Tips:
- Aim to keep shoulders down throughout the movement
- Bringing the arms Y to T = 1 rep
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
