Equipment Required
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 / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Goblet Squat Shifts
Tips:
- Hold dumbbell or kettlebell close to chest and keep core engaged
- Perform 10 shifts per side
Exercise 2/3
8 Band Lateral Squat Walks
Tips:
- Get a nice, deep squat
- Step wide, feeling strong resistance on the band
- Perform 8 reps per side
Exercise 3/3
10 Supine Dead Bug
Tips:
- Arms go into a "football goal" position and press lower back into the floor
- Perform 10 reps per leg
60-Second Rest
- Begin the timer to start your 60-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
10 Reverse Lunge w/ Rotation
Tips:
- Keep back hip tucked under and spine lifted tall
- You may definitely add a dumbbell to this exercise, holding it "goblet" style close to chest!
- Perform 10 reps per side
GIF Unavailable
Exercise 2/3
10 Band Side Lying Trunk Lift & Rock
Tips:
- Push away from floor with forearm
- Core stays engaged as you rotate
- Perform 10 reps per side
GIF Unavailable
Exercise 3/3
12 Band All Four R G Max
Tips:
- Push away from floor with palms, activating the lats
- Feel abductors engage with each rep
- Perform 12 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 / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
GIF Unavailable
Exercise 1/3
8 Single Leg Squat Touchdowns
Tips:
- Reach center, up, touch one dumbbell, up, touch the other, up = 1 rep
- Perform 5 reps per side
Exercise 2/3
12 Jump Squats
Tips:
- Land "toe, ball, heel" with each rep
- Power up as high as you can with each jump!
Exercise 3/3
12 All Four Cat / Cow
Tips:
- Think of touching the top of your head to your tailbone with every transition
- Cat + Cow = 1 rep
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.