Equipment Required
Yoga Block, Stepper, or a Thick Book
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
8 Reverse to Lateral Lunge
Tips:
- With each lunge, find the heel when coming up
- Keep hip tucked under for reverse lunge and drive the hips back for the lateral lunge
- 8 reps per leg
Exercise 2/3
12 Knees Elevated Cat/Cow
Tips:
- Push away from floor with palms
- The lower your knees are to the floor, the more difficult this movement will be
- Think "head to tail" with each position, trying to "connect" the top of your head to your tailbone for maximum mobility
Exercise 3/3
10 Single Leg Hip Extension
Tips:
- The more of your foot/leg that is on the bench, the easier this movement will be
- Drive heel into the bench and curl the hips under, lifting hips off the floor while keeping the leg straight
- 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 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Lateral Step Downs
Tips:
- Keep leg close to bench as you drive hips back and lower
- Push through heel to come up to full hip extension
- 8 reps per leg
Exercise 2/3
12 Kneeling Opposites
Tips:
- Keep core engaged throughout the movement
- Push away from floor with whichever palm is on the floor
- Think REACH, sending energy out of the fingertips and the heel with every rep
- 12 reps per leg
Exercise 3/3
8 T-Balance Squats
Tips:
- Keep hips square to the floor and core engaged
- Goal is for your body to be parallel to the ground (or mostly)
- 8 reps per leg
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 (Seated Straddle Crunch ISOs 1:10:1 = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Leg Counter Balance Squat
Tips:
- You have a few options here: you can hold something light in your hands to counter balance or use nothing
- If you're able to squat all the way to the floor, go for it, but if your mobility or strength isn't there yet, you can use a small stepper, yoga block, or even a thick book to reduce the range of motion
- 8 reps per leg
Exercise 2/3
6 Hip Airplanes
Tips:
- Goal is for body to be parallel to floor
- You may hold on to something for balance if necessary
- 6 reps per side
Exercise 3/3
3 Seated Straddle Crunch ISOs 1:10:10
Tips:
- Use fingertips to press away from floor and lift legs up to "hug the arms" for 10 seconds
- Repeat 3 times
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
