Equipment Required
Yoga Mat
Resistance Bands
Bench
Workout Breakdown
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- Prefer to go at your own pace? Keep scrolling to use our GIF workout breakdown.
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
10 Wall Linear Lunge
Tips:
- Keep hip tucked under as you lower into the lunge
- Drive heel into wall and push through the front heel to come up
- Perform 10 reps per side
Exercise 2/3
8 Plank w/ Alternating Hip Extension
Tips:
- Hips stay tucked under throughout
- Brace your core and push away from the floor with your palms
- Perform 8 reps per leg
Exercise 3/3
8 Plank Press Ups
Tips:
- Keep hips tucked under and core engaged
- Perform 8 reps
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 Single Leg Hip Extension
Tips:
- Drive heel into the bench as you tuck the hips under and raise them off the ground
- The more of your leg that's on the bench, the easier this movement will be.
- Perform 8 reps per side
Exercise 2/3
8 Bear Alternates
Tips:
- Push away from floor with palms
- Keep hips tucked under
- Perform 8 reps per side
Exercise 3/3
Tall Side Plank (0:30)
Tips:
- Push away from floor with palm 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 per side
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
Wall T ISO Hold (0:30)
Tips:
- Keep back leg parallel as you drive your heel into the wall
- Hold for 30 seconds per leg
Exercise 2/3
6 Crab Reach
Tips:
- Bring hips into full hip extension as you reach the arm over
- Aim for full range of motion with each rep
- Perform 6 reps per side
Exercise 3/3
8 Band Bent Over Single Arm Rows
Tips:
- Keep core engaged as you hinge and drive hips back
- Focus on the mind-muscle connection as you row, feeling your back muscles engage
- 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.
