Equipment Required
Yoga Mat
Yoga Block
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 Lateral Lunge Dynamic/ISO (0:10)
Tips:
- Drive hips back as you lower into the lunge
- Find the heel and the lateral (outside) portion of your foot as you push to come up
- Perform 8 reps, then hold the lunge position for 10 seconds
Exercise 2/3
Plank (0:30)
Tips:
- Hips stay tucked under
- Brace your core and push away from the floor with the palms of your hands
- Hold for 30 seconds
Exercise 3/3
8 Single Leg Plank to Single Leg 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
- Repeat other side
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 Alternating Curtsy Lunge Dynamic/ISO (0:10)
Tips:
- Push through heel of front foot each time to come up
- The more you cross, the more you will hit the side glutes with this move
- Perform 8 reps per side (16 total), then hold each lunge for 10 seconds
Exercise 2/3
Bear Pose (0:30)
Tips:
- Push away from floor with forearms
- Keep hips tucked under
- You may opt to squeeze yoga block between the knees for this movement
- Hold for 30 seconds
Exercise 3/3
Modified Side Plank (0:30)
Tips:
- Push away from floor with forearm and keep hips tucked under
- You may place the foot of the top leg in front for greater stability (as shown in GIF)
- 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 / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Knee to Elbow Lunge
Tips:
- Find the oblique muscles in this movement as you rotate
- Aim to connect elbow to knee with each rep
- Push through heel of front foot to come up
- Perform 8 reps per side
Exercise 2/3
8 Single Leg Plank w/ Knee Tuck Dynamic/ISO (0:05)
Tips:
- Keep hips tucked under
- Find a big contraction as you pull knee to chest and bring head to "meet" the knee
- Perform 5 reps, then hold the contraction for 5 seconds
- Repeat other side
Exercise 3/3
Single Leg Hip Bridge ISO Hold (0:20)
Tips:
- Push through the heel, tuck the hips under, and find the glutes as you push hips into full extension
- Hold for 30 seconds per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.