Equipment Required
Yoga Mat
Dumbbells
Physioball
Workout Breakdown
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 Supported Single Leg RDL
Tips:
- Keep core engaged and dumbbell close to the body
- Avoid rounding the upper back
- Perform 10 reps, then hold for 10 seconds
Exercise 2/2
8 PB SL Hip Extension
Tips:
- You may use the arms on floor for stability
- 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
8 Forearm Side Plank w/ Hip Abduction Pulse
Tips:
- Hips tucked under and press away from the floor with the forearm
- Pulse for 8 reps per side
Exercise 2/2
8 Copenhagen Lift Offs
Tips:
- Remember, the less of the foot/leg on the bench, the harder this movement will be
- Push away from floor with forearm, hips tucked under
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
Wall Single Leg Hip Extension ISO Hold (0:20)
Tips:
- Push through the heel
- Hold for 20 seconds per side
Exercise 2/3
8 Standing Hip Switches
Tips:
- Keep the core engaged and try to make each movement swift and succinct, lifting the knee as high as you can without compromising form
- 8 reps per leg
Exercise 3/3
Washing Machine (0:07)
Tips:
- Core stays tight and go as fast as you can for 7 seconds!
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Heidens
Tips:
- Jump as far as you can each direction
- 10 reps per side
Exercise 2/3
10 KB Alternating Lateral Lunge w/Hand Off
Tips:
- Drive hips back as you lunge, keeping the knee in line with the ankle
- 10 per side
Exercise 3/3
8 Supine Leg Sweeps
Tips:
- Relax and release into these reps
- 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.