Equipment Required
Yoga Mat
Bench
Workout Breakdown
Start Your Workout
Follow Along
- 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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Bulgarians
Tips:
- Keep hip tucked under throughout movement
- The more of your foot on the bench, the easier this movement will be
- Push through the heel to come up
- Aim for depth in your range of motion (start small and increase)
- Perform 8 reps per side
Exercise 2/3
10 Updog to Plank
Tips:
- During updog, think "long/lengthen" instead of "crunching" the spine
- Push away from the floor and tuck the hips under to go into plank
Exercise 3/3
8 Single Leg Plank w/ Knee Crossover
Tips:
- Aim to connect knee to elbow with every rep
- Perform 8 reps per 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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Leg Concentric Squats
Tips:
- Omit the kettlebell and perform bodyweight (unless additional resistance is desired)
- Control the lower and don't let momentum bring you down
- Stand up through the heel and find the glute at the top
- Perform 8 reps per side
Exercise 2/3
10 Floor Angel
Tips:
- Keep shoulders down throughout the movement
- Aim to keep arms on the floor
- Keep back flat on the floor
Exercise 3/3
8 Forearm Side Plank Pulse
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)
- Pulse for 8 reps 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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Hip Airplane
Tips:
- Keep back leg parallel and try to hit a full "T' position
- Keep standing leg slightly bent to help with balance
- Engage all the muscles of the standing leg and keep driving heel into the floor
- Embrace the core as you rotate
- Perform 8 reps per side
Exercise 2/3
10 Reverse Bear Crawl
Tips:
- Push away from the floor and tuck the hips under
- Right, Left = 1 rep
Exercise 3/3
8 Leg Lowers (No Wall)
Tips:
- Keep back flat on the floor
- Squeeze block in between feet for added stability
- The lower the legs go, the harder this movement will be
- Only lower so far as you can keep your back on the floor without arching
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.