Equipment Required
Bench
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 Single Leg Kickstand RDL
Tips:
- Use the back leg mainly for balance
- Don't allow shoulders to round forward
- Drive hips back as you hinge forward
- Perform 10 reps per side
Exercise 2/3
20 Band Banana Marches
Tips:
- Keeps arms by ears, reaching long, and shoulders down
- Press lower back into the floor
- Perform 10 reps per side
Exercise 3/3
Forearm Wall Plank (0:20)
Tips:
- Push heels into the wall and press away from the floor with forearms
- Hold for 20 seconds
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
8 Single Leg Pick Ups
Tips:
- Push heel into the floor to come up
- Feel the glutes stretch as you lower and contract as you come up
- One rep = leaning over to pick up dumbell, leaning over to put it back down, then standing up
- Perform 8 reps per side
Exercise 2/3
8 Single Leg Hip Bridge w/ Lateral Leg Drive
Tips:
- Push heel into the floor and drive knee forward to lift hips off the floor
- You can start with a smaller range of motion and increase with subsequent reps
- Perform 8 reps per side
Exercise 3/3
5 Copenhagen Lift Offs 1:5:1
Tips:
- Push top foot into the bench and curl hips under
- Push away from floor with forearm
- Lift for 1 count, hold for 5 counts, lower for 1 count = 1 rep
- Perform 5 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.
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Exercise 1/3
8 Half Moon Pose w/ Toe Tap
Tips:
- You should feel a lot of core with this movement
- Aim to keep the arm and leg reaching long throughout
- Perform 8 reps per side
Exercise 2/3
8 Warrior 3 w/ Knee to Calf
Tips:
- Feel the glutes stretch and rotate as you bring the calf to the knee
- Perform 8 reps per side
Exercise 3/3
8 Plank w/ Alternating Hip Extension
Tips:
- Push away from the floor with palms
- Curl hips under and alternate lifting up the legs
- Perform 8 reps per leg
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.