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 / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Squat to Press
Tips:
- Use moderate resistance band
- Push through heels to come up
Exercise 2/3
6 Copenhagen w/ Abduction & Adduction
Tips:
- The more of your leg on the bench, the easier this movement will be. Find your sweet spot that is challenging but manageable.
- 6 reps per leg
Exercise 3/3
Wall Forearm Plank (0:30)
Tips:
- Tuck hips under and push away from floor with forearms
- Press feet into wall
- 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 2
- 3 Exercises / 4 Laps (Forearm Side Plank w/ Abduction = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Lateral Lunge Shifts
Tips:
- When lunging, pretend you are sitting back onto a chair
- Keep core engaged throughout movement
- 10 reps per side
Exercise 2/3
8 Forearm Side Plank w/ Abduction
Tips:
- Push away from floor with forearm
- Keep leg that's lifting rotated forward (knee facing front)
- 8 reps per side
- May omit this move during fourth lap
Exercise 3/3
8 Wall Alternating Leg Lowers
Tips:
- Use one hand on bench to balance
- Keep elbow close by side throughout movement
- 10 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 (4 laps of Single Leg RDL)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Leg RDLs
Tips:
- Use moderate to heavy resistance
- Keep lifted leg rotated parallel (knee facing forward to straight down)
- Take it slow
- 8 reps per side
- After 3 laps of circuit, perform one last set of these to finish your workout
Exercise 2/3
6 Hip Airplanes
Tips:
- Try to keep upper body parallel to floor
- May gently hold on to something for stabilization if needed
- 6 reps per side
Exercise 3/3
8 Forearm Side Plank Rotation
Tips:
- Push away from floor with forearms and keep hips tucked under
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
