Equipment Required
Bench
Dumbbells
Resistance Band
Plate
Workout Breakdown
Start Your Workout
Follow Along
- Prefer to go at your own pace? Keep scrolling to use our GIF workout breakdown.
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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 FFE Linear Lunge
Tips:
- Use a thick plate or plates to elevate the front foot
- Focus on getting good depth with each lunge
- Keep hip tucked under and push through heel of foot to come up
- Perform 8 reps per side
Exercise 2/3
10 Goblet Shifts
Tips:
- Hold kettlebell close to your body and keep core tight
- Don't allow shoulders to round forward as you hold kettlebell
- Perform 10 shifts per side
Exercise 3/3
10 Lateral Lunge Shifts
Tips:
- Use outside of the foot to initiate the movement
- Aim to have thigh parallel to the floor
- Perform 10 shifts per side
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Lateral Lunge w/ Reach Dynamic/ISO (0:10)
Tips:
- You may absolutely use dumbbells for this movement!
- After 10 reps, hold the lunge/reach position for 10 seconds
- Repeat other side
Exercise 2/3
10 Band Single Leg RDL
Tips:
- Keep spine elongated and lat engaged
- Keep back knee facing floor, avoiding the leg rotating outwards
- Feel the glute stretch, then feel energy through the heel of standing leg to come up
- Perform 10 reps per side
Exercise 3/3
8 Hip Airplane
Tips:
- Keep core tight and use a wall to balance if needed (though try to work up to not needing it!)
- Aim to feel lots of rotation in your hips
- Try to feel all corners of the feet on the floor helping you stabilize
- 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.
Circuit 3
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Reverse Table Top
Tips:
- Try to get a full range of motion, squeezing glutes at the top
- This is also a great stretch for the shoulders!
Exercise 2/3
12 Straight Leg Fire Hydrant
Tips:
- Lengthen the back of the knee and think about sending energy out through the heel
- Feel your adductors engage as you lift the leg
- Push away from the floor with the palms
- 12 reps per side
Exercise 3/3
12 Banana Lifts
Tips:
- Keep shoulders down as you reach the arms overhead
- Press lower back into the floor as you lift, keep the body nice and long (especially the neck)
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.