Equipment Required
Yoga Mat
Dumbbells
Small Loop Band
Box (or Bench)
Workout Breakdown
Circuit 4
Start Your Workout
Circuit 1
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
10 Heel Elevated Goblet Squat Dynamic/ISO (0:10)
Tips:
- Keep core engaged
- Elevate heels slightly using small plates, books, or small dumbbells
- Push through the heels to come up
- Perform 10 reps, then hold your deepest squat position for 10 seconds
Exercise 2/2
10 Foam Roll Hip Extension March
Tips:
- March through the toes
- Keep hips lifted off the floor with hips tucked under
- 10 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
10 Heel Elevated Bulgarian - Dynamic/ISO (0:10)
Tips:
- Keep back hip tucked under throughout movement
- Think about easing into more depth with every rep
- Perform 10 reps, then hold for 10 seconds
Exercise 2/2
Modified Forearm Plank w/ Alternating Hip Extension ISO Hold (0:20)
Tips:
- Push away from the floor with forearms and tuck hips under
- Prevent lifted leg from rotating outwards
- Hold each side for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Box Step Ups
Tips:
- Push through the heel to step up
- Core stays engaged throughout
- Perform 8 reps per leg
Exercise 2/3
20 Elevated Double Leg Heel Raise
Tips:
- Allow yourself to sink into the stretch with each rep
- Keep ankles straight
Exercise 3/3
20 Wall Supported Toe Raises
Tips:
- Reach the toes back towards the shins
- Control the movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
DownDog ISO Hold (1:00)
Tips:
- Press away from the floor with palms and push heels into the floor
- Hold for 1 minute
Exercise 2/2
8 Supine Leg Sweeps
Tips:
- Breathe through these and feel the stretch in your glutes.
- With each rep, aim to reach the leg up higher without compromising form.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.