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
30 Dumbbell Bulgarian Pulses
Tips:
- Keep hip tucked under throughout
- The more of your foot on the bench, the easier the movement will be
Exercise 2/3
Physioball Knee Drives (0:30)
Tips:
- Push away from the ball with the forearms and tuck hips under
- Perform for 30 seconds
Exercise 3/3
8 Wall Alternating Leg Lowers
Tips:
- Actively press the wall with hands to activate the core
- Perform 8 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
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
30 Dumbbell Alternating Lateral Lunges
Tips:
- When lunging, keep knee in line with toes
- Drive hips back as you lunge
- Perform 30 reps total
Exercise 2/3
8 Heidens
Tips:
- Jump as far as you can to each side
- 8 reps per leg
Exercise 3/3
6 Wall Bugs
Tips:
- 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 / 4 Laps (Seated Block Rolldowns = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Wall Linear Lunges
Tips:
- Actively press back foot into the wall
- 8 reps per side
Exercise 2/3
Overhead High Knees (0:30)
Tips:
- Perform for 30 seconds
Exercise 3/3
10 Band Paloff Shuffles
Tips:
- Keep core and shoulders down engaged the entire time
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.