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
6 Bulgarians CDISOK 5:0:5:0
Tips:
- Keep hips tucked under and stand through the heel/ankle every time
- Actively engage all the muscles of the standing leg to assist with balance
- Take 5 counts to reach the bottom and 5 counts to return to the starting position
- Perform 6 reps per side
Exercise 2/3
8 Half Kneeling Plate Punches
Tips:
- Keep the hips tucked under and core engaged
- Choose a light weight and punch the plate forward without hinging forward at the hips
- Perform 8 reps per side
Exercise 3/3
8 Forearm Planks w/ Hip Extension
Tips:
- Actively press feet away from the floor with forearms and tuck hips under, engaging core and entire body
- Keep the neck long
- Alternate hip extension for 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 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Dumbbell RDLs CDISOK 5:0:5:0
Tips:
- Drive hips back as you lower and avoid rounding the upper back. Keep neck long
- Lower for 5 counts and return to starting position in 5 counts
Exercise 2/3
5 Hip Hinge with Band ISO Hold 1:5:1
Tips:
- As you hinge, drive hips back
- Keeping the spine long, pull band to the middle of your legs and hold for 5 counts
- The tempo is 1 count down, hold for 5, 1 count return to start
Exercise 3/3
8 Wall Leg Lowers with Block
Tips:
- Actively push into the wall to engage core
- Lower back remains on the floor throughout the movement
- Hold block in between feet
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 2 Laps of Dumbbell Linear Lunge Pulses)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Goblet CDISOK 5:0:5:0
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
- Hold a dumbbell or kettlebell at your chest
- Lower for 5 counts then take 5 counts to stand upright
Exercise 2/3
Dumbbell Linear Lunge Pulses (0:30)
Tips:
- Keeping the hip tucked under and standing through the heel, pulse up and down for 30 seconds
- At the lowest position, knee should only be a few inches away from the floor
Exercise 3/3
3 Supine Pelvic Rotations with Block 1:5:1
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.