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
8 Heels Elevated Goblet Squats
Tips:
- Keep hips tucked under and stand through the heel/ankle every time
- Elevate the heels slightly so that torso can remain upright throughout the movement
Exercise 2/3
8 Dumbbell Jump Squats
Tips:
- Choose a light weight
- Think "toe, ball, heel" with each landing
Exercise 3/3
8 Forward Bear Crawls
Tips:
- Actively press away from the floor with palms and tuck hips under, engaging core and entire body
- Keep knees just a few inches from floor
- Perform 8 reps per side, alternating
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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Dumbbell Forward and Reverse Lunges
Tips:
- Take your time if needed to ensure proper positioning
- 6 reps per side
Exercise 2/3
6 Split Jumps
Tips:
- This movement is about power! Give your all with each rep.
- Keep each landing soft and protect those joints, remembering to melt into the lunge with each rep
- 6 reps per side
Exercise 3/3
8 Lateral Bear Crawls
Tips:
- Actively press away from the floor with palms and tuck hips under, engaging core and entire body
- Keep knees just a few inches from the floor
- Perform 8 reps 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 / 4 Laps (Only 3 Laps of Heels Elevated Wave Squats)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
40 Heels Elevated Wave Squats
Tips:
- Use 2 plates, small books, or small dumbbells to elevate heels
- Try to keep upper body upright and get thighs parallel to the floor
- Engage that core!
- Don't be afraid to find a challenging depth for these 40 reps
- May omit this exercise for 4th lap
Exercise 2/3
6 Dumbbell Step Ups
Tips:
- Stand through the ankle/heel with each rep
- Perform 6 reps per side
Exercise 3/3
6 Reverse Bear Crawls
Tips:
- Keep the lower back glued to the floor
- Hold for 5 seconds with each rep
- Perform 3 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.