Equipment Required
Yoga Mat
Workout Breakdown
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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 Lunge to Stabilization Dynamic/ISO (0:10)
Tips:
- Drive hips back as you lower into the lunge
- Find the heel and the lateral (outside) portion of your foot as you push to come up
- During stabilization, stand strong and tall, finding heel and glute, fully extending the hips, and actively engaging every muscle in the leg
- Perform 8 reps, then hold the lunge position for 10 seconds; repeat other side
Exercise 2/3
5 Pushup to Down Dog
Tips:
- Hips stay tucked under
- Brace your core and push away from the floor with the palms of your hands
- Perform 5 reps
Exercise 3/3
8 Down Dog w/ Alternating Reach
Tips:
- Push away from the floor with the palms of the hands
- Try to drive heels into the ground
- Perform 8 reps per arm
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 Horse Pose Dynamic/ISO (0:10)
Tips:
- Push knees out over the heels
- Drive hips straight down, not allowing them to tilt back
- Perform 8 reps, then hold for 10 seconds
Exercise 2/3
8 Wide Stance Hip Hinge Dynamic/ISO (0:10)
Tips:
- Drive hips back, then stand to full hip extension
- Feet can point out slightly
- Perform 8 reps, then hold for 10 seconds
Exercise 3/3
12 Cat-Cow
Tips:
- Start small, but increase range of motion
- Imagine you're trying to touch the top of your head to the bottom of your spine with each position
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 Single Leg T-Balance Dynamic/ISO (0:10)
Tips:
- Aim to hit the "T" position with every rep
- Back leg stays parallel
- Brace the core and keep standing leg strong
- Perform 8 reps, then hold for 10 seconds; repeat other side
Exercise 2/3
8 Modified Plank w/ Shoulder Tap
Tips:
- Keep hips tucked under
- Push away from floor with palms
- Perform 8 reps per arm
Exercise 3/3
8 Down Dog Hip CARS
Tips:
- Push away from floor with palms
- Aim to drive heels into the ground
- Try to get full range of motion 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.
