Equipment Required
Bench
Dumbbells
Booty Bands
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 1/2
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 25 reps per side
Exercise 2/2
10 Sidelying Thoracic Clock
Tips:
- Bring top leg to a 90 degree position
- Rotate arm in a circle, slowing down at any areas that feel tight
- Don't force it, but gently aim for more mobility as you continue to perform the reps and get warmer
- 10 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 Lateral Step Downs
Tips:
- Keep dumbbell close to the body and core tight
- Try to reach your heel towards the ground
- Push through the heel to come up
- Perform 8 reps per side
Exercise 2/3
6 Goblet Squat Shifts
Tips:
- Keep core engaged and aim for a nice depth
- Slowly shift from side to side
- Perform 6 reps per side
Exercise 3/3
8 Monster Walks Forward / Backward
Tips:
- Keep a strong tension in the bands by keeping legs wide
- 8 steps forward, 8 steps back
60-Second Rest
- Begin the timer to start your 60-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 Lateral Lunge to Stabilization
Tips:
- Sink deep into the lateral lunge, aiming for thigh parallel to the floor and drive hips back
- Push through the outside of the heel to come up
- Engage core and find a solid balance position
- Perform 8 reps per side
Exercise 2/3
8 Wall Bug
Tips:
- Actively push palms into the wall
- Press lower back into floor
- Slowly alternate tapping heels on the floor
- Perform 8 reps per side
Exercise 3/3
10 Bucks
Tips:
- Push through the heel of foot and think of driving the knee forward to engage the hamstrings as well
- Curl hips under as you lift hips
- Perform 10 reps per side
60-Second Rest
- Begin the timer to start your 60-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 Reverse Lunge w/ Rotation
Tips:
- To increase challenge here, hold a weight goblet style, rotating directly to the side (as in video), and keep back knee off the floor
- Perform 10 reps per leg
Exercise 2/3
50 Heels Elevated Goblet Squat Pulses
Tips:
- Keep spine elongated and core engaged
- Avoid shoulders rolling forward as you hold the weights
- Perform 50 pulses
Exercise 3/3
Forearm Side Plank (0:30)
Tips:
- Push away from the floor with forearm
- Make one long line from the top of your head to bottom of your feet
- Hold for 30 seconds per side
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.