Equipment Required
Yoga Mat
Resistance Bands (Light/Medium)
Workout Breakdown
Circuit 3
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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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Alternating Reverse Lunge
Tips:
- Keep back hip tucked under
- Push through the heel to come up
- Perform 10 reps per leg
Exercise 2/3
Extended Plank (0:30)
Tips:
- Hips stay tucked under
- Brace your core and push away from the floor with the palms of your hands
- Keep shoulders down
- Hold for 30 seconds
Exercise 3/3
8 Banded Tall Kneeling Single Arm Pullaparts
Tips:
- Keep hips tucked under and core engaged
- Shoulders stay down throughout movement
- Use a light to moderate resistance
- Perform 8 reps per arm
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
8 Lateral Lunge to Stabilization
Tips:
- Drive hips back in lateral lunge position
- Push through the lateral (outside) portion of the foot to come up
- Stand strong and tall during stabilization, actively engaging every muscle, finding the heel, fully extending the hip, and finding the glute
- Perform 8 reps per side
Exercise 2/3
Forearm Plank (0:30)
Tips:
- Push away from floor with forearms
- Keep hips tucked under
- Hold for 30 seconds
Exercise 3/3
Dolphin ISO Hold (0:30)
Tips:
- Push away from floor with forearms
- Try to press heels down into floor
- Hold for 30 seconds
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
Wall Squat (0:45)
Tips:
- Aim for thighs to be parallel to the floor
- Push back into the wall through the heels
- Hold for 45 seconds
Exercise 2/3
6 Pushups
Tips:
- Keep hips tucked under
- Keep shoulders down as you push into the floor
- Perform 6 reps
Exercise 3/3
12 Wonder Womans
Tips:
- Aim to keep shoulders down throughout the movement
- Think about reaching out and up each time, keeping the body "long"
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
