Contents
- 1 Equipment Required
- 2 Dumbbells (or Kettlebells)
- 3 Barbell
- 4 Bench
- 5 Workout Breakdown
- 6 Circuit 1
- 7 Circuit 2
- 8 Circuit 3
- 9 Start Your Workout
- 10 Circuit 1
- 11 Exercise 1/3
- 12 12 DB Bulgarians
- 13 Tips:
- 14 Exercise 2/3
- 15 6 Unilateral KB Load Get Ups
- 16 Tips:
- 17 Exercise 3/3
- 18 8 Bear Alternates
- 19 Tips:
- 20 30-Second Rest
- 21 Circuit 2
- 22 Exercise 1/3
- 23 Low Lunge Lift-Off 5x5
- 24 Tips:
- 25 Exercise 2/3
- 26 6 DB Step Up into Reverse Lunge
- 27 Tips:
- 28 Exercise 3/3
- 29 Forearm Wall Plank (1:00)
- 30 Tips:
- 31 30-Second Rest
- 32 Circuit 3
- 33 Exercise 1/3
- 34 6 Landmine Single Leg Squats
- 35 Tips:
- 36 Exercise 2/3
- 37 Wall Squat ISO (1:00)
- 38 Tips:
- 39 Exercise 3/3
- 40 5 Plank Position Walkouts
- 41 Tips:
- 42 30-Second Rest
Equipment Required
Workout Breakdown
Start Your Workout
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:
- 12 reps per leg
- You can choose to put the whole top of foot on bench or just the upper half of foot. The more foot on bench, the easier the movement.
- Keep hip of lifted leg tucked under entire time
- Push through heel of the foot to come up
- 12 reps per side
Exercise 2/3
6 Unilateral KB Load Get Ups
Tips:
- Hold kettlebell or dumbbell in one hand only
- Push through heel to come up
- Avoid plopping down to bench on descent. Stay in control of the movement.
- 6 reps per side
Exercise 3/3
8 Bear Alternates
Tips:
- Push away from floor with palms
- Try to prevent swaying side to side
- Hips stay tucked under
- 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
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Low Lunge Lift-Off 5x5
Tips:
- From half kneeling position, with back hip tucked under, push through heel of front foot to lift a few inches off floor
- Hold for 5 seconds and lower back down
- Repeat for 5 reps per leg
Exercise 2/3
6 DB Step Up into Reverse Lunge
Tips:
- When stepping up, press through heel of foot on bench
- Control the movement on the way down
- Back hip stays tucked under on reverse lunge
- 6 reps per leg
Exercise 3/3
Forearm Wall Plank (1:00)
Tips:
- Push into wall with heels
- Push away from floor with forearms
- Keep legs straight and hips tucked under
- Hold for 1 minute
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
6 Landmine Single Leg Squats
Tips:
- Stabilize the bar against a wall or something where it won't slip
- Load bar on top end
- 6 reps per leg
Exercise 2/3
Wall Squat ISO (1:00)
Tips:
- Push back into wall through heels
- Aim for thighs being parallel to floor if you can
- Hold for 60 seconds
Exercise 3/3
5 Plank Position Walkouts
Tips:
- Hips tucked under, palms push away from floor
- Walk hands out as far as you can while still keeping good form
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
