Equipment Required
Yoga Mat
Loop Booty Band
Yoga Block
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
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
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 2/4
8 Standing Alternating Knee Hugs
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
Exercise 3/4
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 15 reps per side
Exercise 4/4
12 Glute Bridges
Tips:
- Push heels into the floor as you curl the hips under and lift them off the ground
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Single Leg T Balance w/ Knee to Calf
Tips:
- Focus on keeping lifted leg parallel throughout movement
- Aim to hit a flat "T" every time
- Perform 8 reps per leg
Exercise 2/4
Single Leg T Balance ISO Hold (0:15)
Tips:
- Maintain that parallel, flat "T" position for 15 seconds per leg
Exercise 3/4
Supine Single Leg Banana ISO Hold (0:15)
Tips:
- The higher the legs are, the easier this movement will be
- Keep arms by ears
- Hold for 15 seconds per leg
Exercise 4/4
8 Bicycle Crunch
Tips:
- Try to connect knee to elbow with every rep
- Control the movement on the way down
- 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
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
10 Block Squats
Tips:
- Keep weight in heels as you squat low enough to where you feel the block
- Control the movement on the way down and push through the heels to come up
Exercise 2/4
Block Squat Lift Off ISO Hold (0:15)
Tips:
- Lift off of the block a few inches, keeping weight in heels
- Hold for 15 seconds
Exercise 3/4
8 Plank w/ Alternating Leg Lifts
Tips:
- Keep hips tucked under and push away from the floor with hands
- Keep legs straight as you lift each one off the floor
- Perform 8 reps per leg
Exercise 4/4
Birddog ISO Hold (0:15)
Tips:
- Keep arm next to ear and lifted leg rotated parallel
- Hold each side for 15 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Band Single Leg Hip Hinge w/ Abduction
Tips:
- Drive hips back and hinge forward, knee slightly bent
- Choose a moderate to heavy resistance
- Perform 8 reps per leg
Exercise 2/2
6 Sidelying Hip CARS
Tips:
- Aim for full range of motion with every rep
- Perform 6 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
