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 / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Dumbbell Step Ups
Tips:
- Stand through the heel/ankle with each rep
- 6 reps per leg
Exercise 2/3
5 Single Leg Hip Bridges
Tips:
- Think of knee driving forward instead of just lifting the hips off the ground to activate the glute/hamstring complex
- 5 reps per leg
Exercise 3/3
6 Physioball Respiratory Rollouts
Tips:
- Inhale as you extend the arms, exhale as you bring them back
- Hips remain tucked under and shoulders down
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 Single Leg Bucks are 3 laps only)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Physioball Single Leg Bucks
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
6 Single Leg Physioball Curls
Tips:
- Avoid arching the back as you bring the leg in
- 6 reps per leg
Exercise 3/3
6 Supine Leg Sweeps
Tips:
- Breathe as you swing leg to each side
- Perform 6 per side
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 (Inchworms to Extended Plank = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 DB Forward and Reverse Lunges
Tips:
- 6 reps per side
Exercise 2/3
6 Physioball Stir the Pot
Tips:
- Hips stay tucked under and shoulders down
- "Stir" 6 times in one direction, then 6 in the other direction
Exercise 3/3
6 Inchworms to Extended Plank
Tips:
- Keep hips tucked under as you reach the extended plank position
- Hold that position briefly before returning to the start position
- Perform 6 reps
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.