Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 5 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/5
8 Reverse Lunge w/ Overhead Reach
Tips:
- Keep back hip tucked under
- Shoulders stay down as you raise the arms overhead
- Push through the heel of the 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
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 5/5
12 Standing Spinal Waves
Tips:
- Tuck chin as you drop head straight down, then roll through the spine, creating as big of a "wave" as you can
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 Lunge to Stabilization
Tips:
- Keep back hip tucked under during lunge
- Drive through heel to come up
- Squeeze glute at top of movement
- 10 reps per leg
Exercise 2/3
8 Infant Squats
Tips:
- Keep shoulders down throughout movement
- Try to reach your lowest squat with heels remaining on floor
- Push through heels to come up
Exercise 3/3
High Knees (1:00)
Tips:
- If movement is too difficult, slow it down to a fast march
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
Lateral Lunge Pulse
Tips:
- Drive hips back and push through heel to pulse upwards
- 10 pulses per side
Exercise 2/3
10 Jump Squats w/ Hands On Your Ears
Tips:
- Keep elbows out to the side and shoulders down throughout movement
Exercise 3/3
8 Wall Leg Lowers w/ Block Squeeze
Tips:
- Keep lower back on floor throughout movement
- Squeeze block to activate adductors
- Allow legs to slightly touch the ground before lifting again
- If movement is too difficult, bend knees slightly
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
10 Heidens
Tips:
- Bend knees and jump laterally as far as you can without coming up
- 10 reps per side
Exercise 2/3
Wall T-Balance ISO Hold (0:30)
Tips:
- Place on foot flat on wall and lower body parallel to floor
- Hips stay facing floor throughout movement
- Check that back leg isn't slightly turned out
- Hold for 30 seconds per leg
Exercise 3/3
8 High Plank w/ Alternating Hip Extension
Tips:
- Keep hips tucked under and push away from floor with palms
- 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
