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 (Modified Forearm Plank is 4 laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 DB Respiratory Step Downs
Tips:
- Hold DB right below your chin
- Your breath will give you the tempo. Inhale down and exhale on the way up.
- Stand through ankle of stationary leg and reach the heel to the floor
- 6 reps per leg
Exercise 2/3
6 Elevated Linear Lunges
Tips:
- Back leg is slightly bent
- Bring all weight to front leg and keep it there throughout the movement
- Use dumbbells to increase resistance
- 6 reps per side
Exercise 3/3
Modified Forearm Plank (0:60)
Tips:
- Push away from floor with forearms and tuck the hips under
- Maintain this contraction for 60 seconds
- After you complete the third circuit, rest for 30 seconds and perform this exercise only again.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps (Physioball Respiratory Rollouts are 3 laps only)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Dumbbell Single Leg Pick Ups
Tips:
- Elevate the dumbbell to decrease range of motion
- Picking up dumbbell, then putting it back = one rep
- Keep back leg from rotating outwards throughout the movement
- 6 reps per leg
Exercise 2/3
8 Bird Dogs
Tips:
- Press away from floor
- Keep a straight line from top of the head to the tailbone
- Lift back leg straight behind you without allowing it to rotate outwards
- Perform 8 reps per side
Exercise 3/3
6 Physioball Respiratory Rollouts
Tips:
- Keep hips tucked under
- Exhale as you roll out, and inhale as you roll in
- Perform 6 breaths
- You may omit this exercise for the fourth lap
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 (Hip Airplanes = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Hip Airplanes
Tips:
- Keep hips square and try to get the body parallel to the floor
- TIP: Pick a spot on the floor to focus on and engage core to help with balance
- 6 reps per side
Exercise 2/3
8 Single Leg Physioball Curls
Tips:
- Curl leg in as far as you can with each rep
- 8 reps per side
Exercise 3/3
5 Plank Position Walkouts
Tips:
- In a forearm plank position, walk feet out to extended plank, then back in
- Perform an extra set of this movement after your 30-second rest (4 laps total)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.