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
12 DB Bulgarians
Tips:
- The more of your foot/ankle that's on the bench, the easier this movement will be
- You can choose to place the top of your foot on the bench or curl the toes under
- Stand through the heel/ankle every time and keep the back hip tucked under
- 12 reps per leg
Exercise 2/3
8 Heels Elevated Single Arm Rack Squats
Tips:
- Aim to keep your body mostly upright as you squat
- Choose a weight that is challenging but manageable
- 8 reps per side
Exercise 3/3
Modified Forearm Plank
Tips:
- Push away from floor with forearms and tuck the hips under
- Maintain this contraction 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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Dumbbell Step Ups
Tips:
- Stand through the heel/ankle as you step up
- 8 reps per leg
Exercise 2/3
12 Dumbbell RDLs
Tips:
- Drive hips back as you lower
- Avoid arching the back
- Engage the core the entire time to protect your lower back
Exercise 3/3
Wall Bird Dogs (0:30)
Tips:
- Actively press heel into the wall throughout the movement
- Keep the hip tucked under and make sure hips are square (parallel to the floor)
- Hold for 30 seconds 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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Elevated Linear Lunges
Tips:
- Use a plate, book, or yoga block to elevate front foot
- Keep hips tucked under and stand through the heel/ankle to come up
- 10 reps per leg
Exercise 2/3
8 Dumbbell Single Leg Pick Ups
Tips:
- Keep hips square (parallel to floor) and back leg straight as you lift
- 8 reps per leg
Exercise 3/3
12 Bear Limb Lift Offs
Tips:
- Arm-Arm-Leg-Leg = 1 rep
- Keep hips tucked under and push away from the floor
- Knees lift only a few inches off the floor
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.