The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Reverse Lunge w/ OH Reach	8 Reps Each Side	8 Reps Each Side
Standing Alternating Knee Hugs	8 Reps Each Side	8 Reps Each Side
Shinboxes	15 Reps Each Side	15 Reps Each Side
Reverse Lunges w/ Rotation	15 Reps Each Side	15 Reps Each Side

 

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The Workout

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT. 

Circuit 1

EXERCISE	SET 1	SET 2	SET 3	SET 4
Heels Elevated Goblet Squat	8 Reps	8 Reps	8 Reps	8 Reps
Dumbbell Jump Squats	8 Reps	8 Reps	8 Reps	8 Reps
Forward Bear Crawls	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 2

EXERCISE	SET 1	SET 2	SET 3	SET 4
Dumbbell Forward & Reverse Lunges	8 Reps	8 Reps	8 Reps	8 Reps
Double Split Jumps	3 Reps Each	3 Reps Each	3 Reps Each	—
Lateral Bear Crawls	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 3

EXERCISE	SET 1	SET 2	SET 3	SET 4
Wave Squats w/ Jump on 5th Rep	40 Reps	40 Reps	40 Reps	40 Reps
Dumbbell Step Ups	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
Reverse Bear Crawls	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each

Repeat moves in superset fashion (follow the sets) before finishing workout.
Give yourself 30 seconds – 1 minute of rest between.