Equipment: none; optional elevated surface

Format: 3 rounds for prescribed time

Squat to Cross Over Knee Drive (0:30)

• Begin by standing tall with your feet hip distance apart, core braced, and chest upright.
• Send your hips back into a squat, keeping your chest up tall, weight in your heels, and knees tracking in line with your toes.
• As you drive through your heels to stand, twist your torso and use your core to drive your right knee up and across to tap your left elbow. Be mindful that you are keeping your chest upright.
• Plant your right foot back to the mat and squat, repeating the cross over knee drive with your left leg and right arm.
• Continue alternating sides for the cross over knee drive with squats in between for allotted time.
• Optional: To make this move more high intensity, add a little hop to the supporting leg as you cross knee to elbow.

Double Push Up to Side Knee Crunch (0:30)

• Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Repeat the pushup then drive your right knee out and up to tap your right elbow, crunching through your obliques.
• Plant your foot back into a tall plank position and repeat two pushups and switch sides for a side knee crunch with your left leg.
• Continue alternating side crunches with double pushups in between for allotted time.
• MOD: Drop your knees to the mat or perform this move in an elevated position with your hands on an elevated surface like a couch/ottoman/bench.

Alternating Reverse Lunge to Squat Jump (0:30)

• Begin by standing tall with your feet hip distance apart, core braced, and chest upright.
• Send your hips back into a squat, keeping your chest up tall, weight in your heels, and knees tracking in line with your toes.
• Keeping your body low, step your left leg back briefly into a long lunge then forward again to meet your right leg in a squat position. Repeat with your right leg.
• As you bring your right leg back to meet your left in a squat, drive through your heels to jump straight up, landing lightly on your feet and coming back into a squat position.
• Repeat this sequence of left lunge, right lunge, and squat jump for allotted time.
• MOD: Make this low impact by removing the jump and performing a body squat.

Floor Wipers (0:30)

• Begin by lying on your back on the mat, arms extended beside your body for support, and core braced so that your lower back is making gentle contact with the mat.
• Lift your straight legs to a hover, then up and over to the right.
• With control, lower your legs back down to a hover and repeat to the left.
• Be mindful that your hips remain in contact with the mat throughout this sequence instead of rocking off as you move.
• Repeat this sequence for allotted time.
• MOD: Keep your legs bent as you lift your legs.
• Optional: To make this more challenging, place your hands behind your head (without pulling on your neck) and keep your shoulders lifted off of the mat for the duration of this exercise.

Lateral Lunge Hop (0:30)

• Begin by standing tall on the right side of your mat with your core braced and chest upright.
• Hop skip your feet in the middle of the mat to land in a lateral lunge with your left leg bent. (your left foot will be planted on the left side of your mat).
• Be mindful that your bent knee is tracking in line with your toes and you are keeping your chest elevated.
• Drive through your left heel to launch yourself through a hop skip to land in a lateral lunge with your right leg bent.
• Continue alternating sides for allotted time.
• Optional: Sweep your straight arms out in front of you to shoulder level as you lunge, dropping them by your sides as you hop.
• MOD: Make this low impact by removing the hop and performing alternating lateral lunges.

Equipment: weighted objects (dumbbells, water bottles, jugs or other), elevated surface
Format: Repeat each circuit for 3 rounds; choosing resistance that keeps you within 8-12 reps.

Circuit 1:

Romanian Deadlifts (8-12)

• Begin standing with your feet hip distance apart, core braced, shoulders back and down (as if you were standing against a wall) and weighted objects in each hand.
• Push your hips back and hinge forward as far as you can while maintaining a flat back, slightly bending your knees and keeping the weighted objects close to your shins.
• Drive through your entire foot to come back to standing, pressing your hips forward, feeling your glutes working through this lift, and be mindful of not leaning back at the top.
• Repeat for max rep range.

Glute Bridge Chest Flye (8-12)

• Begin by lying on your back with your knees bent, feet planted, core braced, and lower back making gentle contact with the mat.
• Press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
• Continuing to hold the glute bridge position, extend your arms and weighted objects straight over your chest, palms facing each other.
• With a slight bend in your elbows and keeping your shoulders pulled away from your ears, open your arms out wide, stopping when your elbows are in line with your chest.
• Using the strength of your chest, bring the weighted objects back to starting position.
• Maintain elevated hips and braced core as you repeat chest flyes for max rep range.

Hinged Underhand Row (8-12)

• Begin by standing tall, core braced, shoulders back and down (as if they were against a wall) and holding a barbell (or two dumbbells) with both hands, palms facing out.
• Hinge forward at the hips at a 45 degree angle with your body, keeping core braced and back flat. Allow your weighted objects to hang beneath your chest (without round your shoulders forward) and keep your head and neck in a neutral position.
• Using your back muscles, draw your elbows up and back, squeezing between the shoulder blades.
• Maintaining the positioning of your body, lower the weight back down with control.
• Repeat for max rep range.

  

Circuit 2:

KANG Squats (8-12)

• Begin by standing with your feet hip-width distance, holding a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall).
• Bend your knees in line with your toes, sending your hips back to come into a squat.
• Drive through the heels to straighten your legs, maintaining a flat back and hinge in the hips, as you touch the weighted objects to your shins with your palms facing your body.
• Squeezing the glutes with a braced core, drive through the heels to come back up to standing.
• Repeat sequence for max rep range.

Arnold Press (8-12)

• Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to 90 degrees with palms facing each other and upper arms in line with your shoulders.
• Externally rotate your arms out by pulling your shoulder blades together to end in a 90 degree goal post position (palms will face outward at this point) and then press your arms straight up over your head.
• Reverse the movement to end in the starting positition, your palms facing each other.
• Repeat for max rep range.

Knee Drivers R/L (0:30)

• Start with your core braced, left foot behind you, and arms overhead.
• Powerfully drive your left knee up towards your chest as you swiftly bring your arms down on either side of the knee, as though you are holding a watermelon and breaking it over the knee.
• Be mindful that you are maintaining an elevated chest and braced core throughout this move.
• Repeat for the allotted time
• Switch sides and repeat with your right knee for allotted time.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence.

Equipment: weighted objects (dumbbells, water bottles, jugs or other), optional elevated surface

Format: Perform the strength circuit for the prescribed reps for 3 rounds. Once complete move on to the tabata circuit. For Tabatas, perform each move for 0:20 with 0:10 rest between. Repeat for 4 rounds, a total of 4:00.

Strength Circuit:

Alternating Lunge to Curl (8-12)

• Begin by standing tall, core braced, and feet a little wider than hip distance, holding weighted objects in each hand.
• As you step your right foot forward, maintaining an upright posture, braced core, and bending the knees to 90 degrees, turn the left palm to face away from you and bend the left elbow to curl the weight up to shoulder height.
• Drive through the front heel to step your right foot back to meet your left as you lower the weighted object back down to your side with control.
• Be mindful of keeping your front knee aligned over your ankles and with your big toe in the lunge position.
• Repeat on the left side and continue alternating sides for allotted reps.

KANG Squat to Back Pull Row (8-12)

• Begin by standing with your feet hip-width distance, holding a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall).
• Bend your knees in line with your toes, sending your hips back to come into a squat.
• Drive through the heels to straighten your legs, maintaining a flat back and hinge in the hips, as you touch the weighted objects to your shins with your palms facing your body.
• Draw your elbows out and back for a pullback row, squeezing between the shoulder blades.
• Being mindful of not rounding in the shoulders, lower the weights with control close to your shins and drive through the heels, squeezing the glutes with a braced core, to come back up to standing.
• Repeat sequence for allotted reps.

Glute Bridge Lift to Chest Press (8-12)

• Begin lying on your back with knees bent, feet firmly planted on the mat, braced core and lower back making gentle contact with the mat.
• With a weighted object in each hand, press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
• Continuing to hold the glute bridge position, extend your arms straight over your chest with palms facing your knees. This is your starting position.
• Draw your elbows down in line with your shoulders and wrists over elbows as you bend your arms, lowering the weights with control. Press the weights back over your chest to return to the starting position.
• Repeat the chest press for allotted reps while maintaining the glute bridge lift.

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Tabata Circuit:

Reverse Burpees

• Begin by standing at the front of your mat with your core braced and chest up tall.
• With control, shoot your hips back to move through a squat and all the way down to sit on the mat, rolling onto your back, drawing your knees in towards your chest and lifting your hips towards the ceiling to create a backwards rocking motion.
• Using this momentum, rock your body forwards to land on your feet and drive through the heels to finish with a jump, being mindful that your knees aren’t buckling inwards as you stand)
• Repeat for allotted time.
• MOD 1: When you’re learning this move, keep your hands down at your sides to support your stand to jump or use a chair/elevated surface to help you stand up.
• MOD 2: Remove the jump and/or just practice rocking back and forth, learning how to get your feet steadily back underneath you and hovering your hips to build up to eventually standing.

Jump Squat Pivot

• Begin by standing tall with your feet hip distance apart, core braced, and chest upright.
• Send your hips back into a squat, keeping your chest up tall, weight in your heels, and knees tracking in line with your toes.
• Powerfully drive through your heels and posterior chain to explosively jump up and simultaneously pivot your body to the left, landing softly on the balls of your feet. Your whole body should now be facing left.
• Repeat the jump squat pivot to end facing forwards.
• Repeat the jump squat pivot to end facing the right.
• Continue rotating through this sequence for allotted time.
• MOD: Make this a low impact move by removing the jump and performing regular squats. You can also send your hips back to briefly touchdown on an elevated surface to guide proper squat form.

Equipment: Wall or chair back, optional weighted objects (water bottles, boxing gloves, wrist/ankle weights), optional elevated surface.

Format: Perform round 1 for 0:30 each, round 2 for 0:45 each and round 3 for 1:00 each.

Round 1

• Jab, Cross, Duck
• Low High Wall Round Kicks
• Situp Backfist Punch
• Jab, Same Hook, Cross, Same Hook
• Alt Forward Lunge Punch
• Jumping Jack Punches
• Push-up Punch
• Side Step, Side Kick Left
• Side Step, Side Kick Right

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Round 2

• Jab, Cross, Duck
• Low High Wall Round  Kicks
• Situp Backfist Punch
• Jab, Same Hook, Cross, Same Hook
• Alt Forward Lunge Punch
• Jumping Jack Punches
• Push-up Punch

Round 3

• Jab, Cross, Duck
• Low High Wall Round Kicks
• Situp Backfist Punch
• Jab, Same Hook, Cross, Same Hook
• Alt Forward Lunge Punch

Format: Prescribed reps or Reverse pyramid: increase weight as you decrease reps. With reverse pyramid, you start lighter at the higher end of the rep range, then add resistance to decrease reps. You do not have to hit the “exact” suggested reps to be doing this right, numbers are a suggested guideline.

Circuit 1 (4 rounds):

Romanian Deadlifts (12,10,8,8)

• Begin standing with your feet hip distance apart, core braced, shoulders back and down (as if you were standing against a wall) and weighted objects in each hand.
• Push your hips back and hinge forward as far as you can while maintaining a flat back, slightly bending your knees and keeping the weighted objects close to your shins.
• Drive through your entire foot to come back to standing, pressing your hips forward, feeling your glutes working through this lift, and be mindful of not leaning back at the top.
• Repeat for max rep range.

Banded Glute Bridge Chest Flye (12,10,8,8)

• With a stretchy band wrapped around both legs above the knees and weighted objects in both hands, begin by lying on your back with your knees bent, feet planted, core braced, and lower back making gentle contact with the mat.
• Create tension in the stretchy band by gently pressing your legs away from each other and press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
• Continuing to hold the glute bridge position, extend your arms and weighted objects straight over your chest, palms facing each other.
• With a slight bend in your elbows and keeping your shoulders pulled away from your ears, open your arms out wide, stopping when your elbows are in line with your chest.
• Using the strength of your chest, bring the weighted objects back to starting position.
• Maintain elevated hips and braced core as you repeat chest flyes for max rep range.

Hinged Underhand Row (12,10,8,8)

• Begin by standing tall, core braced, shoulders back and down (as if they were against a wall) and holding a barbell (or two dumbbells) with both hands, palms facing out.
• Hinge forward at the hips at a 45 degree angle with your body, keeping core braced and back flat. Allow your weighted objects to hang beneath your chest (without round your shoulders forward) and keep your head and neck in a neutral position.
• Using your back muscles, draw your elbows up and back, squeezing between the shoulder blades.
• Maintaining the positioning of your body, lower the weight back down with control.
• Repeat for max rep range.

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Circuit 2 (3-4 rounds):

KANG Squats (12,10,8,8)

• Begin by standing with your feet hip-width distance, holding a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall).
• Bend your knees in line with your toes, sending your hips back to come into a squat.
• Drive through the heels to straighten your legs, maintaining a flat back and hinge in the hips, as you touch the weighted objects to your shins with your palms facing your body.
• Squeezing the glutes with a braced core, drive through the heels to come back up to standing.
• Repeat sequence for max rep range.

Arnold Press (12,10,8)

• Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to 90 degrees with palms facing each other and upper arms in line with your shoulders.
• Externally rotate your arms out by pulling your shoulder blades together to end in a 90 degree goal post position (palms will face outward at this point) and then press your arms straight up over your head.
• Reverse the movement to end in the starting position with your palms facing each other.
• Repeat for max rep range.

Box Jumps (1:00; 0:45; 0:30)

• Begin by standing facing the box (or any sturdy elevated surface) you are jumping onto.
• With a braced core, lightly bend your knees and power through your heels to explode off the balls of your feet onto the box (use your arms to propel you and land softly on the balls of your feet), squeezing your glutes as you stand upright.
• Jump or step back down and repeat for allotted time.
• MOD: Remove the jump and perform step ups with alternating legs, being mindful to drive through the heel as you step onto the box.

Equipment: weighted objects (dumbbells, water bottles, jugs or other), optional elevated surface

Format: Perform the strength circuit for the prescribed reps for 3 rounds. Once complete move on to the tabata circuit. For Tabatas, perform each move for 0:20 with 0:10 rest between. Repeat for 4 rounds, a total of 4:00

Strength Circuit:

Slow burpee to hammer curl (8-12)

• Place a weighted object on either side of the top of your mat.
• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and step your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Step your feet back up to your hands, load the weight in your heels and pick up your weighted objects, driving through the heels to stand with a braced core and elevated chest.
• With palms facing each other, a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
• With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows in at your ribcage for the duration of the curl.
• Bend your knees to place the weights back on the sides of your mat and repeat sequence for max reps.
• MOD: Complete the push-ups with your knees on the mat or complete the burpee with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

Single leg split squats (8-12 each side)

• Begin by standing with feet hip width distance, core braced, shoulders back and down (as if they were against a wall) and a weighted object in both hands.
• Step your right leg straight back and bend your knees so that you are in a lunge position with your right knee hovering over the mat. Be mindful that your knees are tracking in line with your toes, not buckling inward and that your hips are square to the wall in front of you.
• Drive through your front heel to straighten your legs and stand, keeping your legs in a lunge stance.
• Repeat all reps on one leg and then repeat on the other.
• MOD: Remove the weighted objects and do this move with just your bodyweight.

Overhead triceps extensions (8-12)

• Begin in a kneeling or standing position with core braced and shoulders back and down (as if they were against a wall).
• Hold one weighted object overhead with both hands (or two lighter weighted objects in both hands) so that your arms are straight overhead.
• Slowly lower the weight behind your head by bending your elbows, being mindful of not letting the elbows flare out too much.
• Once your forearms move beyond parallel to the floor, bring the weight back up to the starting position and repeat for max reps.
• Your upper arms should remain in place throughout the movement so that your elbows aren’t moving too far forward or backward.

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Tabata:

Burpees

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Jump your feet back up to your hands and drive through the heels to stand or jump.
• Repeat for allotted time.
• MOD: For low impact, remove jumps and step your feet out and in.
• Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

Skaters

• Begin standing tall with your core braced and chest upright.
• Step your right foot back behind you and over to the left as your left knee bends (your right knee will line up behind your left heel).
• Bend both knees to lower down into your lunge position, ensuring that your chest remains upright and your front knee does not shoot out over your toe.
• Drive through your front heel and laterally hop to the other side to softly land on the ball of your right foot and repeat the curtsy on the other leg. Alternate back and forth.
• MOD: Take the jump out of the move and make it low impact by alternating curtsy lunges or reverse lunges.

Format: In round 1, perform moves 1-9 for 0:30 each | round 2, perform moves for 1-7 for 0:45 | round 3, moves 1-5 for 1:00 each. Rest 15 second between each movement. 

Move 1: Squats

• Holding a weighted object in both hands, either hanging beside your hips or at your shoulders, begin standing with your feet at hip distance.
• Engaging between your shoulder blades to keep the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Repeat for allotted time.
• MOD: Remove the weighted objects and perform this exercise with bodyweight only.

Move 2: Split Squat Jumps

• Begin in a forward lunge position with your knees bent and aligned over your ankles, back knee hovering off of the mat, chest upright and core braced.
• With your weight primarily in your front foot and your knees tracking your toes, jump up and switch your front and back legs, landing lightly back in a lunge position.
• Continue alternating sides for allotted time.
• MOD: Perform alternating reverse lunges to make this low impact and/or hold onto the wall or back of a chair for help with balance.

Move 3: Chest Press to Skull Crusher

• Begin lying on your back, knees bent, feet firmly planted on the mat and weighted objects in both hands.
• With a braced core and lower back making gentle contact with the mat, extend your arms straight over your chest with palms facing your knees.
• Draw your elbows down in line with your shoulders as you bend your arms, lowering the weights with control. Press the weights back over your chest to return to the starting position.
• Lower the weighted objects straight back to about a 45 degree angle: this is your starting position for skull crushers.
• Bend the elbows to about 90 degrees, lowering the weighted objects toward your head. Keep your elbows hugging in towards each other as you bend, not allowing them to open out to the side.
• Extend the elbows straight back to a 45 degree position then shift your arms and the weights back to the starting position over your chest.
• Repeat this sequence for the allotted time.

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Move 4: Tuck Jumps

• Begin standing with feet hip distance apart, core braced, and chest upright.
• Drop down a little into a quarter squat, engaging through the glutes to explosively jump.
• Maintaining an upright torso, tuck your knees up towards your chest as much as possible through the jump, before landing as lightly and quietly as you can.
• Use your arms to assist with momentum or hold your hands at about ribcage level as a guide for your knees’ height.
• Repeat move for allotted time.
• MOD: Make this low impact by taking out the jump and alternating between a body squat and high knees:
• Begin standing with feet hip distance apart, core braced, and chest upright.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive back up using the strength of your glutes to stand.
• Draw your left knee up as high as you can, then plant it back on the mat and repeat with right side.
• Repeat this sequence for allotted time.

Move 5: Bent Over Row to Tricep Kickbacks

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Draw your elbows up and back beside your ribcage, squeezing your back muscles for a bent over row.
• From this position, perform tricep a kickback by kicking your arms straight back and contracting your triceps.
• Slowly lower the weights with control to the hanging position beneath your chest.
• Repeat this sequence for the allotted time.

Move 6: Crescent Kicks

• Begin by standing tall in the middle of your mat with core braced and hands in a fighting stance at your chest.
• Take a small hop to send your right foot a little behind your left foot at hip-width distance and kick your right leg up and across your body, imagining that you’re drawing a crescent with your foot (as high as you’re comfortable with).
• Be mindful that you are not sacrificing a strong core and tall chest for a higher kick.
• Briefly plant your right foot and take a little hop to switch your left foot to behind and repeat the crescent kick with your left foot.
• Continue alternating sides for allotted time.
• MOD: Remove the hop for low-impact and keep your legs bent as you draw crescents in the air with your knees instead of extended legs.

Move 7: Sit Up Cross Punch

• Begin by lying on your back with your knees bent, feet on the ground and core braced so that your lower back is pressed gently into the mat.
• Use your abdominals to sit yourself up and punch your arms one at a time across your body.
• Lower yourself back down with control until you are back in your starting position and repeat for allotted time.
• MOD: Hook your feet under a sturdy surface (like a couch) for more stability.

Move 8: Knee Drivers Left

• Start with your core braced, left foot behind you, and arms overhead.
• Powerfully drive your left knee up towards your chest as you swiftly bring your arms down on either side of the knee, as though you are holding a watermelon and breaking it over the knee.
• Be mindful that you are maintaining an elevated chest and braced core throughout this move.
• Repeat for the allotted time.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence.

Move 9: Knee Drivers Right

• Start with your core braced, right foot behind you, and arms overhead.
• Powerfully drive your right knee up towards your chest as you swiftly bring your arms down on either side of the knee, as though you are holding a watermelon and breaking it over the knee.
• Be mindful that you are maintaining an elevated chest and braced core throughout this move.
• Repeat for the allotted time.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence.

Equipment: Weighted Objects (water bottles, water jugs, dumbbells), elevated surface

Format: Ladders – Do the prescribed reps/time for move 1, then move on to move 2. Repeat move 1. Go to move 3, and then repeat moves 2 and 1. Continue working your way through all the moves in this fashion until complete.

Move 1: Single leg Hip Thrusts (10/10)

• Position your back on an elevated surface (couch or chair). The edge of the surface should be at the base of your shoulder blades. Bend your knees to have them at 90 degrees.
• Brace your core and extend your right leg off of the mat, parallel with your left thigh.
• Drop your hips down toward the mat and then press back up by driving through your left heel to lift your hips to the ceiling, squeezing your glutes and maintaining a braced core.
• Drop your hips back down toward the mat with control and repeat. Perform allotted reps on one side before switching sides.
• MOD: Perform this on the mat rather than an elevated surface or do this with both feet on the mat.
• Option for more of a challenge: Place a weighted object on your hip crease for more resistance.

Move 2: Swimmers (0:30)

• Lie on your stomach with your arms and legs extended and reaching toward the walls in front of and behind you.
• With a braced core, lift your right arm and left leg up at the same time and then alternate with your left arm and right leg and repeat back and forth.
• Keep a slight contraction in your lower back as you “swim” and keep your gaze neutral so your neck isn’t straining or hyperextending.
• Repeat for allotted time.
• MOD: Place your fingertips on the floor to support a lifted upper body and isolate moving just the legs.

Move 3: Double Renegade Row to Double Push Ups (5)

• With two weighted objects either in between your hands on the mat or gripped in your hands underneath your shoulders, begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and back flat.
• Grab the weighted object with your right hand and ​​keeping your hips square to the ground and core braced, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
• Slowly return your right arm back to the ground and repeat with your left arm.
• Next, from the tall plank position, bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Repeat push up for a total of two reps.
• Repeat entire sequence for allotted reps.
• MOD: Drop your knees for a modified plank position and/or perform the rows without any weighted objects. Alternatively, you can perform this sequence with your weighted objects and hands on an elevated surface.

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Move 4: Sumo Squats (10-12)

• Holding a weighted object in both hands, either hanging beside your hips or at your shoulders, begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• Engaging between your shoulder blades to keep the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Repeat for allotted reps.
• MOD: Remove the weighted objects and perform this exercise with bodyweight only.

Move 5: Reverse Flyes (8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
• With control, return to the starting position and repeat for allotted reps.

Move 6: Alternating Lateral Lunge Touchdowns (1:00)

• Begin by standing tall, allowing your feet to turn out naturally in a wide stance, with your core braced and shoulders back and down (as if they were against a wall).
• Bend the right knee as you shoot your hips back into a lateral lunge position and reach your left hand to tap your right foot.
• Be mindful that you’re keeping your chest up tall, ensuring your front knee is in line with your toes and keep your weight back in your heel and hips.
• Power through your right heel to come to standing and switch sides, bending in your left knee.
• Continue alternating sides for the allotted time.

Circuit 1:

Forward Lunges (3x 8-12)

• Begin by standing tall, core braced, and feet a little wider than hip distance (it’s normal for your feet to be angled out slightly).
• Place the barbell behind your neck, resting the bar on the meaty part of your upper traps (or holding dumbbells at your shoulders or alongside your hips) and engaging between the shoulder blades.
• Step your right foot forward, maintaining an upright posture and engaged core, bending the knees.
• Drive through the front heel to step your right foot back to meet your left.
• Be mindful of keeping your front knee aligned over your ankles and with your big toe.
• Repeat for 8-12 reps and switch sides.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

Reverse flyes (3x 8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
• With control, return to the starting position and repeat for 8-12 reps.

Calf Raises (3x 15-20)

• Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall).
• Place the barbell behind your neck, resting the bar on the meaty part of your upper traps (or holding dumbbells at your shoulders or alongside your hips) and engaging between the shoulder blades.
• Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
• Repeat for 8-12 reps.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

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Circuit 2:

Hamstring drops/hamstring curl variation (3x 8-12)

• Begin by kneeling on your knees and hook your ankles underneath a sturdy bench or couch.
• Brace your core, hamstrings, and glutes and keep your body straight (no hinging at the hips) as you slowly lean forward with control. Have your hands ready to catch yourself on the mat when you cannot control the lean any further.
• Use your arms to assist yourself as you come back up to the starting position, with your body straight, and being mindful of using the strength of your hamstrings to drive the motion.
• Repeat for 8-12 reps.
• MOD: Lie on your back and place your heels on a stability ball or in two TRX straps with your arms extended alongside your body.
• Brace your core and raise your hips off the ground to form a straight line with your shoulders, back, glutes, knees, and ankles. Avoid straining your neck by using your arms on the mat to support you.
• Hold for a brief pause. Bend your knees and contract your hamstrings to pull the ball/straps as close to you as possible, while keeping shoulders, back, glutes, and knees in a straight line.
• With control, straighten your legs to starting raised hips position.

Pull Ups (3x AMRAP)

• Begin by gripping the pull-up bar with your palms facing toward you at about shoulder-width. If you’re unable to grab the bar, stand on a sturdy elevated surface like a bench or plyometric box.
• Step off of the box and allow your legs to hang with your arms extended with a slight bend in the elbows to maintain engagement.
• Squeeze your glutes and quads and engage your core, rotating your shoulders outward to engage your lats and prevent shoulders from shrugging.
• Initiate the pull-up by pulling your shoulder blades toward your spine and squeeze your upper back and lat muscles until your collar bone reaches the chin-up bar. Be mindful of keeping your chin tucked throughout this movement, as if you were holding an egg under your chin.
• Pause for a second at the top of the movement.
• Lower yourself to the starting position with control.
• Repeat for as many reps as possible.
• MOD: Loop a long stretchy band on your pull up bar. Place a foot in the band to lessen the amount of bodyweight you need to lift.
• MOD 2: Alternatively, perform an inverted row by keeping your feet on the mat, gripping the band with your palms facing upward.
• Angle your body at about 45 degrees with the mat, keeping your body braced in a straight line.
• With core braced, shoulders back and down, and keeping your elbows beside your ribcage (not flaring out to the sides), squeeze between your shoulder blades to bend your arms and pull the band to meet your chest.
• Lower back to starting position with control.
• To make this move more challenging, move your body closer to parallel with the mat.

Kettlebell swings (3×10-15)

• Begin by standing with feet hip-width distance apart, core braced, shoulders back and down (as if you were standing against a wall), and holding a kettlebell with both hands facing your body.
• Alternatively, you can grip a dumbbell with both hands on one side, allowing the dumbbell to dangle.
• Maintaining a flat back and neutral gaze (not crunching your neck by looking up or down), hinge and shift your hips backwards with a slight bend in the knees to load your weight in your hamstrings.
• Forcefully drive your hips forward to propel the weighted object into the air. Control the kettlebell with your arms, but don’t pull it up (be sure your rib cage isn’t flaring and you’re not arching your back at the top). The weighted object should travel no higher than your shoulders.
• With control, lower the weight back down as you shift your hips back and repeat for 10-15 reps.

Move 1: Squat to press (8-12)

• Begin standing with your feet about hip distance apart, with your shoulders back and down (as if they were against a wall) while holding weighted objects on your shoulders
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive back up using the strength of your glutes and press your arms up overhead. Your weighted objects can face forward or face each other. Bring them back down to your shoulders, and repeat the squat.
• MOD: Use an elevated surface like a couch, chair ottoman or bench to check your squat form and ensure you’re using the correct muscles. Consider practicing this move without any weighted objects to start, and instead pressing soft fists overhead.

Move 2: 2-way biceps curls (5-7)

• Begin standing with weighted objects in both hands and palms facing forward at your thighs.
• With a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
• With control, lower the weights to the starting position.
• Rotate at the shoulders so that your palms are now facing out, right and left, and curl the weights up to shoulder height.
• Lower the weights with control to starting position. Be mindful that you’re keeping your elbows in at your ribcage for the duration of the curls.
• Repeat sequence for max rep range.

Move 3: Jump overs (10/10)

• Place a yoga block (or any other barrier-type object) in the middle of your mat and stand on the far left side of the mat with your knees bent.
• Power through your feet to explode over the barrier to the right (use your arms to propel you).
• Land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force. Your knees should be in line with your toes as you set up to jump back to the left.
• MOD: Make this low impact by taking out the jump and step one foot at a time over the barrier, coming into a squat on the other side. Keep your core braced and your chest elevated, and drive through the heels to stand. Repeat step over and squat for allotted time.

Move 4: Staggered stance DL’s (8-12 each side)

• Begin standing with your feet hip distance apart, core braced and step your left leg back to a staggered stance.
• With a weighted object in each hand, keep your upper body engaged and shoulders back and down, not allowing them to rotate forward as you push your hips back, hinging at the waist, keeping the weights close to your front shin.
• Bend forward as far as you can while maintaining a flat back and then drive through your right heel to come back to standing and squeeze your glutes at the top.
• Repeat for max reps and switch sides.
• MOD: Remove the weighted objects and do this sequence with just your bodyweight.

Move 5: Burpees (0:30-0:45)

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Jump your feet back up to your hands and drive through the heels to stand or jump.
• Repeat for allotted time.
• MOD: For low impact, remove jumps and step your feet out and in.
• Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

Move 6: Narrow row to reverse flye (8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Draw your elbows up and back beside your ribcage, squeezing your back muscles.
• Slowly lower the weights with control to the hanging position beneath your chest.
• Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
• With control, return to the starting position and repeat sequence for max reps.

Superset 1

Slow Burpee Bicep Curl (0:45 – 1:00)

• Place a weighted object on either side of the top of your mat.
• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and step your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Step your feet back up to your hands, load the weight in your heels and pick up your weighted objects, driving through the heels to stand with a braced core and elevated chest.
• With palms facing forward, a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
• With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows in at your ribcage for the duration of the curl.
• Bend your knees to place the weights back on the sides of your mat and repeat sequence for allotted time.
• MOD: Complete the push-ups with your knees on the mat or complete the burpee with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

Side Plank Snatch (8-12 each side)

• Begin on the mat with your left elbow planted directly under your left shoulder, core braced, hips stacked, and both legs extended so that your body is in a straight line. Have a weighted object positioned on your mat in front of your left armpit.
• As you press away through the left arm and leg to lift your hips off of the mat, grip the weighted object with your right hand and lift it straight out and up to stack your shoulders, squeezing between your shoulder blades.
• Simultaneously lower your hips and the weighted object back towards the mat with control, being mindful of not collapsing through your left shoulder and keeping your shoulders and hips stacked.
• Repeat for allotted time and switch sides.
• MOD: Bend and place the bottom knee on the mat for the duration of this move.

Lateral Barrier Jump (0:30-0:45)

• Place a yoga block (or any other barrier-type object) in the middle of your mat and stand on the far left side of the mat with your knees bent.
• Power through your feet to explode over the barrier to the right (use your arms to propel you).
• Land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force. Your knees should be in line with your toes as you set up to jump back to the left.
• MOD: Make this low impact by taking out the jump and step one foot at a time over the barrier, coming into a squat on the other side. Keep your core braced and your chest elevated, and drive through the heels to stand. Repeat step over and squat for allotted time.

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Superset 2

KANG Squat to Alternating Pullback Row (8-12)

• Begin by standing with your feet hip-width distance, holding a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall).
• Bend your knees in line with your toes, sending your hips back to come into a squat.
• Drive through the heels to straighten your legs, maintaining a flat back and hinge in the hips, as you touch the weighted objects to your shins with your palms facing your body.
• Draw your elbows out and back for a pullback row, squeezing between the shoulder blades.
• Being mindful of not rounding in the shoulders, lower the weights with control close to your shins and drive through the heels, squeezing the glutes with a braced core, to come back up to standing.
• Repeat sequence for max rep range.

2 Plank Jump Ins to 2 Plank Jacks (0:30-0:45)

• Begin in a tall plank with your core braced, back flat, hands stacked below your shoulders, and a neutral gaze (not looking up or down).
• Bracing through the shoulders and palms for stability, jump your feet up towards your hands then back to a plank position.
• Complete two plank jump ins.
• While in plank, keep your hips level with your shoulders and jump your feet out to the side and then together, as if you are doing a jumping jack.
• Complete two plank jacks.
• Continue this sequence for allotted time.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can make this low-impact by removing the jumps and stepping your feet out and in.

Single Leg Hip Thruster (8-12 each side)

• Sit yourself on the mat in front of your bench (or couch/chair/ottoman) and place a weighted object on your hip creases.
• Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
• Brace your core and drive through your heels to lift your hips and weighted objects towards the ceiling, knees tracking in line with the toes, squeezing your glutes and pausing at the top.
• In this position, transfer the weighted object over to your right hip crease and extend your left leg out and off of the mat.
• Drop your hips back down toward the mat with control and repeat the sequence for allotted reps while keeping your left leg lifted and hips level with each other.
• Switch sides and repeat sequence.
• MOD: Keep both feet planted for the duration of this exercise and/or perform this sequence without weighted objects.

Finisher:

10x Squat to Press

• Begin standing with your feet about hip distance apart, with your shoulders back and down (as if they were against a wall) while holding weighted objects on your shoulders
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive back up using the strength of your glutes and press your arms up overhead. Your weighted objects can face forward or face each other. Bring them back down to your shoulders, and repeat the squat.
• MOD: Use an elevated surface like a couch, chair ottoman or bench to check your squat form and ensure you’re using the correct muscles. Consider practicing this move without any weighted objects to start, and instead pressing soft fists overhead.

Warmup/Mobility:

Slow Burpees

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and step your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Step your feet back up to your hands and drive through the heels to stand.
• Repeat for allotted time.
• MOD: Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

Dynamic stretching (reverse lunges)

• Begin standing with feet hip distance apart, core braced, chest upright.
• Step your right foot back behind you maintaining an upright posture and engaged core, bending the knees.
• Drive through the front heel to step your right foot back to meet your left.
• Repeat with your left side and alternate both sides for allotted time.

Band shoulder mobility

• Standing with feet hip distance apart and core braced, hold a stretchy band or towel taut in a Y-position above your head.
• Maintaining the tension in the band/towel and a braced core, keep your arms straight as you move through the rotator cuffs to bring the band behind you as far as your mobility allows, pain-free.
• Bring the taut band/towel back over your head to the front of your body at hip level.
• Continue this sequence for allotted time, being mindful of not shrugging your shoulders towards your ears.

Workout:

Pause back squat (8-12)

• Begin by standing tall, core braced, and feet a little wider than hip distance (it’s normal for your feet to be angled out slightly).
• Place the barbell behind your neck, resting the bar on the meaty part of your upper traps (or holding dumbbells at your shoulders or sides) and engaging between the shoulder blades.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, being mindful that your knees track in line with your toes.
• Pause and hold strong engagement for 3 seconds at the base of your squat, then drive back up powerfully using the strength of your glutes.
• Repeat for max rep range.
• MOD: Use an elevated surface like a couch, chair ottoman or bench to check your squat form and ensure you’re using the correct muscles. Consider practicing this move without any weighted objects to start.

Underhand row (8-12)

• Begin by standing tall, core braced, shoulders back and down (as if they were against a wall) and holding a barbell (or two dumbbells) with both hands, palms facing out.
• Hinge forward at the hips at a 45 degree angle with your body, keeping core braced and back flat. Allow your weighted objects or bar to hang beneath your chest and keep your head and neck in a neutral position.
• Using your back muscles, draw your elbows up and back until the barbell touches your ribcage.
• Maintaining the positioning of your body, lower the weight back down with control.
• Repeat for max rep range.

Sumo deadlift (8-12)

• Place a barbell or two dumbbells on your mat, in front of your feet.
• Begin by standing in a wide sumo stance, toes angled out, core braced and shoulders back and down (as if they were against a wall).
• Send your hips back and bend the knees. Keep your chest elevated, knees actively tracking in line with your toes, a braced core, flat back and grip the barbell (shoulder distance, with one palm facing away from you) or dumbbells with both hands.
• Create a feeling of full body tension by slightly pulling on the weight (without lifting), bracing your core, squeezing between the shoulder blades, and pressing your heels into the mat to engage your glutes.
• Powerfully drive through the glutes to stand, keeping your weighted bar (or dumbbells) in close to your body at all times, not letting them float out.
• Come back down as you came up, keeping your weighted objects touching your legs.
• Repeat for max rep range.

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Incline Bench press (8-12)

• Begin by lying on your back on an inclined bench (30-45 degrees) with your barbell above your head, lined up over your nose. Grip the bar with both palms facing out at shoulder width or a bit wider.
• With your feet planted on the floor of either side of the bench, brace your core, keeping your shoulders down and back.
• Engage between your shoulder blades, thinking of actively pinching them together.
• Unrack the barbell and lower it with control to almost rest on your chest underneath your collarbones. (Determine your optimal grip width by checking to see that your forearms are straight up and down in this bent arm position.)
• Press the weight straight up, and repeat sequence.
• Be mindful that your wrists are remaining in a straight line with your forearms throughout this move.
• Repeat for max rep range.
• MOD: This move can be completed with dumbbells and the same form.
• MOD with dumbbells and stability ball: Begin by bracing your back against a stability ball, your feet planted, and butt hovering over the mat. Complete move with same cues and form as above.

Biceps curls (8-12)

• Begin standing with weighted objects in both hands and palms facing forward.
• With a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
• With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows in at your ribcage for the duration of the curl.
• Repeat for max rep range.

Barbell hip thrust (8-12)

• Sit yourself on the floor in front of your bench (or couch/chair/ottoman) and roll the weighted barbell over your legs, positioned directly over your hips. Alternatively, you can place dumbbells in your hip creases.
• Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the floor.
• Brace your core and drive through your heels to lift your hips and weighted objects to the ceiling, knees tracking in line with the toes, squeezing your glutes and pausing at the top.
• Drop your hips back down toward the floor with control and repeat.
• MOD: Perform this on your back on the mat with dumbbells.

Circuit 1:

Move 1: I-T-Y’s (1:00)

• Begin lying face-down in a supported plank or superwoman position with your torso resting on an elevated surface, core braced, back flat, and legs engaged with toes pressed into the mat for stabilization.
• Holding a lightly weighted object in each hand, draw your arms up straight behind you, engaging between the shoulders.
• Keep your gaze neutral (don’t look down or up), hold for the allotted time and release.
• From the same supported plank position, raise your arms straight out to the sides into a T-position, hold for the allotted time and release.
• Finally, raise your arms in front and overhead in a Y-position, being mindful to maintain core engagement, neutral gaze, and a flat back as you hold for the allotted time and release.
• MOD: Complete this sequence without weighted objects.

Move 2: Plank Walkout to Renegade Row (8-12)

• Place a weighted object at the top middle of your mat so that it’s easy to grab from a tall plank position.
• Begin standing tall at the back of your mat.
• Bend your knees to hinge at the hips, planting your hands to walk yourself out to a tall plank position with shoulders stacked over your wrists, core braced, and back flat.
• Grab the weighted object with your right hand and, ​​keeping your hips square to the ground and core braced, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
• Slowly return your right arm back to the ground and repeat with your left arm.
• Walk your hands back towards your feet to stand at the starting position and repeat the sequence for allotted reps.
• MOD: Drop your knees for a modified plank position and/or perform the rows without any weighted objects

Move 3: Conventional Deadlift (8-12)

• Begin standing with your feet hip distance apart, core braced.
• Push your hips back and hinge forward, bending your knees. If you’re using dumbbells, you’ll keep them in close to your shins (at mid-shin) and lift your chest, straightening your back and dropping your hips down. If you’re using a barbell this is where you’ll grip the bar and lift your chest, dropping your hips slightly, and engaging between your shoulders.
• Drive through your entire foot as you straighten your legs (imagine you’re pushing the earth away from you), keeping your weight moving in a straight line close to your body.
• Feel your glutes and hamstrings working through this lift, and do not lean back at the top.
• MOD: Remove the weighted objects and do this move with just your bodyweight.

Move 4: Prisoner Squat to Overhead Press (8-12)

• Begin in a kneeling position, chest upright, core braced, and a weighted object in each hand at your shoulders.
• Step your left foot forward, planting and driving through the entire foot to come up to standing and press the weighted object in your right hand up towards the ceiling without shrugging your shoulders.
• With control, lower the weight back to your shoulder as you step your right foot, then left foot back to return to a kneeling position.
• Switch sides and repeat alternating this sequence for allotted reps.
• MOD: Remove the weighted objects and do this move with just your bodyweight.
• Place a rolled up towel, mat, or pillow underneath your knees for extra cushion.

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Circuit 2:

Move 1: Single Leg RDL to Lunge R (8-12)

• Begin standing with your feet hip distance apart, core braced and step your left leg back to a staggered stance.  Most of your weight should be balanced in the front leg.
• With a weighted object in each hand, keep your upper body engaged and shoulders back and down, not allowing them to rotate forward as you push your hips back, hinging at the waist, keeping the weights close to your front shin.
• Bend forward as far as you can while maintaining a flat back and then drive through your right heel to come back to standing and squeeze your glutes at the top.
• Shift your weight so that it is equally distributed between both legs and bend both knees to come down into a lunge position until your back knee almost touches the mat.
• Drive through your front heel to come back up to the staggered standing position.
• Repeat this sequence for the allotted reps.
• MOD: Remove the weighted objects and do this sequence with just your bodyweight.

Move 2: Single Leg RDL to Lunge L (8-12)

• Begin standing with your feet hip distance apart, core braced and step your right leg back to a staggered stance. Most of your weight should be balanced in the front leg.
• With a weighted object in each hand, keep your upper body engaged and shoulders back and down, not allowing them to rotate forward as you push your hips back, hinging at the waist, keeping the weights close to your front shin.
• Bend forward as far as you can while maintaining a flat back and then drive through your left heel to come back to standing and squeeze your glutes at the top.
• Shift your weight so that it is equally distributed between both legs and bend both knees to come down into a lunge position until your back knee almost touches the mat.
• Drive through your front heel to come back up to the staggered standing position.
• Repeat this sequence for the allotted reps.
• MOD: Remove the weighted objects and do this sequence with just your bodyweight.

Move 3: Narrow Pushups (8-12)

• Begin in a tall plank with your core braced, back flat, and hands stacked below and just inside your shoulders.
• Keeping a neutral gaze (not looking up or down) and your elbows close to your body, lower yourself toward the mat while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Repeat for allotted reps.
• MOD: Perform this sequence with your knees on the mat or with your hands on an elevated surface like a couch, chair ottoman or bench.

Format: Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds.

Superset 1:

Move 1: Alternating Reverse Lunge to Overhead Press (8-12 each side)

• Begin standing with feet hip distance apart, core braced, chest upright and with one weight in each hand at shoulder height, palms facing each other.
• Step your right foot back behind you maintaining an upright posture and engaged core, bending the knee.
• As you step back, press the weight in your right hand straight up overhead, keeping your shoulder in its engaged position back and down and not allowing it to rotate forward. Maintain stability in your front left foot and distribute your weight evenly over your two feet.
• Bring the weighted object back to your shoulder as you step back your right foot back to meet your left.
• Repeat with your left side and alternate both sides.
• MOD: Perform this with no weights and/or hold onto a chair or wall to help stabilize.

Move 2: Chest Fly on Ball (8-12)

• Using a stability ball or elevated surface to support your head and upper back, begin in a reverse tabletop position with a braced core and feet firmly planted on the floor.
• Hold your weights straight over your chest with your arms extended and palms facing each other. You can have a slight bend in the elbows to prevent them from locking.
• Lower your weighted objects with control to line up with your body as you open your arms.
• Using the strength of your chest, bring the weighted objects back to starting position and repeat.
• MOD: Perform this exercise on your back on the mat with bent knees.

Move 3: Elevated Bridge Lift (8-12)

• Begin on your back with your knees bent and your heels on an exercise ball or elevated surface.
• Keeping your core braced, press through your heels to lift your hips up and engage your glutes.
• Lower your hips back down toward the floor with control and repeat.
• MOD: Perform bridge lifts with your feet on the floor.

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Superset 2:

Move 1: Dumbbell Lunge Twists Press Out (0:45 – 1:00)

• Begin standing with feet wider than hip distance apart with your core braced, holding 1-2 weighted objects close to your chest. Keep your upper body engaged and shoulders back and down, not allowing them to rotate forward.
• Bend your knees in line with your toes, sending your hips back as you come into a sumo squat.
• Maintaining your squat, pivot to the right to come into a right-facing lunge. Simultaneously press your hands out in front of you at chest height.
• As you bring your hands back to your chest, pivot back to the sumo squat position. Some variation of raising up and down is natural, however work to keep your body low.
• Repeat on your left side, then continue to alternate.
• MOD: Remove the press, and simply work on alternating between a sumo squat and a lunge to each side. 

Move 2: Ball Knee Tuck (8-12)

• Bring yourself into a tall plank position, bracing your core and stacking your hands below your shoulders. Place one leg at a time on top of the stability ball so that the ball is positioned somewhere between the top of your feet and the top of your shins.
• Press your feet and shins down into the ball for support, and bend your knees to pull the ball in toward your torso using your core strength. Maintain a flat back, without lifting your hips, and keep your gaze neutral (not looking up or down).
• Use control to roll the ball away from you until you are back in the starting position. Repeat.
• MOD: Come into to a tall plank on your mat or with your hands on an elevated surface. Stack your shoulders over your wrists and brace your core. Alternate driving your knees towards your chest.

Move 3: Skull Crusher (8-12)

• Using a stability ball or elevated surface to support your head and upper back, begin in a reverse tabletop position holding weighted objects up straight above your chest. Lower the weighted objects straight back to about a 45 degree angle: this is your starting position.
• Bend the elbows to about 90 degrees, lowering the weighted objects toward your head. Keep your elbows hugging in towards each other as you bend, not allowing them to open out to the side.
• Extend the elbows straight back to where you started, at the 45 degree hold position.
• MOD: Perform this move on the mat with your back flat or hips lifted in a glute bridge, feet on the floor.

Finisher:

Squat to Press (10)

• Begin standing with your feet about hip distance apart, with your shoulders back and down (as if they were against a wall) while holding weighted objects on your shoulders
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive back up using the strength of your glutes and press your arms up overhead. Your weighted objects can face forward or face each other. Bring them back down to your shoulders, and repeat the squat.
• MOD: Use an elevated surface like a couch, chair ottoman or bench to check your squat form and ensure you’re using the correct muscles. Consider practicing this move without any weighted objects to start, and instead pressing soft fists overhead.

Equipment: None (Optional light weighted objects for upper body moves)

Format: Perform each move for 0:45 seconds and repeat each round two times (switching sides)

Round 1

• Jab-Cross-Duck
• Jab-Cross-Duck-Knee
• Speed Bag
• *repeat on right
• Bear Crawl Hold with Alternating Opposite Punch and Kick
• ½ Burpee (plank to hands free pike tuck)

Round 2

• Side Kick to Lateral Step
• Alternating Back Step to Front Kick
• *repeat on right
• Plank with Alternating Knee Taps x3 to Side Plank
• Side Plank with Crunch

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Round 3

• Jab-Jab-Cross-Front Kick-Back Kick
• Fast Feet with Uppercuts
• *repeat on right
• Plank Jack to Deep Squat
• Ninja Burpee

Equipment: Weighted Objects (water bottles, dumbbells, household objects), Elevated Surface

Format: Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds.

Superset 1

Move 1: Bear Crawl Shoulder Taps (8-12 each side)

• Begin in a tabletop position with your knees hovering slightly above the floor, shoulders stacked over your hands and hips stacked over your knees.
• Brace your core and bring one hand to touch the opposite shoulder and repeat on the other side.
• MOD: Perform this movement on an elevated surface or hold a stationary bear crawl plank.

Move 2: Jump Rope (0:30)

• Begin in a standing position with bent elbows and hold your jump rope in your hands with the rope behind you. (If you don’t have a jump rope, hold your hands at a 90 degree angle from your elbows as if you did).
• Bend your knees and power off the balls of your feet while you loop the jump rope around your body and underneath your feet in a circular motion.
• As you land and jump, do so from the balls of your feet and in a relaxed position without tensing your shoulders or arms.
• MOD: Rather than jumping up and down, do a fast step touch, step touch in and out. Alternatively do calf raises in place – recommended to hold the wall or a chair back for balance.

Superset 2

Move 1: Wall Sit Bicep Curl (8-12)

• Begin standing with your back supported against a wall and your weights in each hand.
• Lower yourself down into a squat position with your lower back pressing against the wall and your weight in your heels.
• Keeping the upper arms stationary, perform a bicep curl with both arms by curling the weights up to your shoulder while contracting your biceps.
• Reverse the movement to return to your starting position and repeat the allotted curls while maintaining your squat position.

Move 2: Warrior Burpees (0:30)

• Start in a standing position with your feet wider than hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, keeping your core engaged.
• Bring your right knee toward your left shoulder, then your left knee to your right shoulder in a cross-body mountain climber motion.
• Jump or step your feet back in to meet your hands, loading the weight in your heels and stand.
• Bring each foot up and across your body into a kick.
• MOD: Perform this from an elevated surface or step your feet in rather than jumping.

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Superset 3

Move 1: Around the World (8-12)

• Holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged.
• With a slight bend in your elbow, sweep your arms out to your sides and up around you to end overhead, using your shoulders to initiate this movement.
• Return to the starting position with control and repeat.

Move 2: Mountain Climbers (0:30)

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• MOD: Perform this move on an elevated surface by placing your hand on the edge of a couch or table.

Superset 4

Move 1: Reverse Tabletop Toe Touches (8-12)

• Begin in a reverse tabletop position with your chest open and your glutes engaged.
• With a braced core and your hips lifted, lift your right hand and left foot off the ground to tap your foot with your hand and then return to your starting position and repeat on the other side.
• MOD: Tap your hand to your knee or perform this with your hands on an elevated surface.

Move 2: Squat Jacks (0:30)

• Begin in a squat position with your feet hip distance apart, core engaged and chest upright.
• Shoot your hips back and lower yourself down into a squat, keeping your chest up tall, weight back in your heels and knees tracking your toes.
• As you come back up to standing, powerfully jump up and tap your feet out wide and then back to your squat position and repeat.
• MOD: Take the jump out by squatting and then stepping your right foot out wide and then back in and repeat on the other side. 

Equipment: Weighted Objects (water bottles, dumbbells, household objects), Elevated Surface

Format: Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds.

Superset 1

Move 1: Sumo Squats (8-12)

• Begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• Send your hips back behind you, engaging your core, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Optional: Hold a weighted object in each hand and hold them up at your shoulders for added resistance.

Move 2: Warrior Burpees (0:30)

• Start in a standing position with your feet wider than hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, holding your belly button in to keep your core engaged.
• Bring your right knee toward your left shoulder, then your left knee to your right shoulder in a cross-body mountain climber motion.
• Jump or step your feet back in to meet your hands, loading the weight in your heels and stand.
• Bring each foot up and across your body and touch your toe with the opposite hand.
• MOD: Perform this from an elevated surface or step your feet in rather than jumping.

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Superset 2

Move 1: 2 Way Push Ups (8-12)

• Begin in a tall plank, with your hands stacked below your shoulders and your core engaged.
• Lower yourself toward the mat by bending your elbows, keeping your shoulders away from your ears and your elbows shooting back behind you. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
• Keeping your core engaged and your shoulders away from your ears, powerfully press back up and away from the floor or elevated surface to return to your starting position.
• Step one hand out so your arms are in a wide stance and repeat the push up.
• Repeat your regular to wide push up back to back for the allotted reps.
• MOD: Perform the push up with your hands on the side of your couch or other elevated surface.
• Alternatively, remain on the mat, but in a kneeling, or single knee down position.
• Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!

Move 2: Jumping Jack to Press (0:30)

• Start standing with feet together and arms by your sides.
• Jump your feet out wide as you bring your arms out and above your head.
• Jump your feet back together and squat down as you press your arms straight out in front of you.
• MOD: Take out the jump and simply step your feet out one at a time while bringing your arms over head.

Superset 3

Move 1: Forward Reverse Lunges R (8-12)

• Begin standing with your feet hip distance apart and your core engaged.
• Take a big step forward with your right leg and begin bending your knees until your back knee nearly touches the ground at a 90 degree angle (ensure your knee is not shooting out over your toe and maintain an upright chest).
• Push through your front heel to return to standing and then step your right foot back behind you for a reverse lunge.
• Push off your front heel to return to standing and repeat the forward and reverse lunges for the allotted reps.
• Optional: Hold a weighted object in each hand to increase the resistance.

Move 2: Forward Reverse Lunges L (8-12)

• Repeat with the left leg moving forward and backward

Superset 4

Move 1: High Knees to Side Bend to Hammer Curl (8-12)

• Begin standing holding a weight in each hand with your chest up tall and core engaged.
• Drive each knee up toward your chest one at a time while crunching your abs.
• Next, hinge sideways to slide the weight down the side of your leg and use your oblique (side abs) to pull you back up to standing and repeat on the other side.
• Return to standing and keeping the upper arms stationary, perform a hammer curl by curling the weights up to your shoulders and contracting your biceps.
• Reverse the movement to return your arms down by your sides and repeat the whole sequence.

Move 2: Squat to Ankle Tap (0:30)

• Stand with feet about hip distance apart, with your core engaged.
• Begin sending your hips back behind you, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Power through your heels and posterior chain to return to standing and as you stand, bring your foot toward to torso to tap your ankle with your hand.
• Return to standing, squat and repeat the ankle tap on the other side.
• MOD: Squat down to a couch or chair.

Equipment: Weighted Objects (water bottles, dumbbells, household objects), Optional Sliders.
Format: Round 1: 15 seconds | Round 2: 30 seconds | Round 3: 45 seconds | Round 4: 30 seconds | Round 5: 15 seconds. Resting 15 seconds between each movement.

Pyramid 1

Sumo Squat Alternating Crescent Kicks

• Begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• Send your hips back behind you, engaging your core, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Once standing, with your left leg, kick up and across your body, imagining that you’re drawing a crescent with your foot (as high as you’re comfortable with).
• Return your leg to center and repeat the squat and crescent kick with the opposite leg.
• Optional: Hold weights at your shoulders for added resistance.

Bonus Move: Lateral Raises

• Stand with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Keeping your ribcage down and core engaged, lift both arms out to the side, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
• Slowly bring the weights back down to your sides with control and repeat.

Pyramid 2

Reverse Curtsy Lunge Kick

• Begin standing with your core engaged and chest upright and hold your weighted objects in your hands by your sides.
• Step your right foot back behind you and begin bending your knees until your back knee until it nearly touches the ground in a 90 degree angle (ensure your knee is not shooting out over your toe and maintain an upright chest).
• As you stand up, power through your front heel and as you bring your back foot forward, powerfully kick it in front of you.
• Repeat with your left leg and alternate back and forth.
• MOD: Do this with no weights and hold on to a chair or wall to help stabilize.

Bonus Move: Overhead Press

• Begin standing with one weight in each hand with your arms up at your shoulder and palms facing each other.
• Keeping your shoulders pulled back and down and your core engaged, press the weights straight up overhead, ending with your palms facing in front of you.
• Slowly bring them back to your starting position and repeat.

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Pyramid 3

Reverse Flye to Upright Row

• Begin standing with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Hinge forward at the waist to be at 45 degrees, and engage between your shoulders, so they’re not rounding forward, allowing your dumbbells to hang beneath your chest and keeping your gaze neutral.
• Lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.
• Bring your arms back down with control, return to standing and keeping your weights close to your body, drive your elbows up and back evenly for an upright row. Notice the muscles working between your shoulder blades.
• Return to center with control and repeat from the reverse flye.

Bonus Move: Seal Jacks

• Start standing with feet together and arms extended straight out at chest level.
• Simultaneously jump your feet out wide as you open your arms out wide to stretch your chest
• Jump your feet and arms back together in the center, returning to your starting position and repeat.
• MOD: Take out the jump and simply step your feet out one at a time while bringing your arms out to your sides.

  

Pyramid 4

Single Leg Hamstring Pull Throughs

• Begin in a seated position on the floor with your legs straight out in front of you, torso up tall, with your chest open wide and hands on the floor – fingers facing forward.
• Pressing your right heel into the mat, lift your hips up and through, squeezing your booty and the top to end in a reverse tabletop position with your left leg straight.
• Slowly lower yourself down and repeat on the other leg.
• MOD: Perform this with both legs on the ground or lie flat on the ground with your knees bent and perform a glute bridge.

Bonus Move: Bicycles

• Begin lying on your back with your legs bent, feet on the ground pressed firmly against the floor and your core engaged.
• Bring your hands behind your head without pulling your head forward.
• Contract your abdominals by bringing your chest forward and rotating at the torso to bring your right elbow to your left knee.
• Slowly and gently lower yourself back toward the ground and repeat with your left elbow to right knee.
• Be sure your lower back stays in contact with the mat throughout this movement.
• MOD: Keep your knees bent and feet on the floor and just crunch your upper body.

FINISHER

Burpees (90 Seconds)

• Begin standing with your feet slightly wider than hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders).
• Jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• Keeping your core engaged, bring your body all the way down to the ground until your chest and thighs touch the ground.
• Powerfully press yourself back up to a tall plank position and then jump or step your feet back up towards your hands.
• Load your weight in your heels and powerfully drive up to come to standing and jump at the top.
• MOD: Do this on an elevated surface and step your feet in and out for a lower impact movement.

Equipment: Weighted Objects (water bottles, dumbbells, household objects), Elevated Surface
Format: Perform each movement for the prescribed time, repetitions and rounds.

Superset 1: 3 Rounds

Move 1: Bridge Lifts (12-15)

• Lie on your back with your knees bent, feet on the ground, and blueberry spine activated.
• Pressing into the ground with your heels, drive your hips to the ceiling and squeeze your glutes at the top.
• Slowly lower your hips back down to the floor and repeat
• Optional: Increase the difficulty of this movement by placing your heels on an elevated surface or adding a weight to your hip crease.

Move 2: Jump Squats (0:30)

• Begin in a squat position with your feet hip distance apart, core engaged, chest up, and keeping your weight in your heels.
• Shoot your hips back behind you for a squat, keeping your chest up tall, weight back in your heels, and knees tracking your toes.
• Powerfully drive through your heels and posterior chain to explosively jump up and land softly on the balls of your feet to return to standing and repeat.
• MOD: Make this a low impact move by removing the jump or squatting down to a chair.

Superset 2: 3 Rounds

Move 1: Lateral Raise to Front Raise (8-12)

• Stand with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Keeping your ribcage down and core engaged, lift both arms out to the side, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
• Slowly bring the weights back down to your sides with control and then raise the weights straight up in front of your body for a front raise, ending with your palms facing the ground.
• Slowly bring your weights back to center and repeat the lateral raise to front raise.

Move 2: Low Lateral Step to 180 Jump Squat (0:30)

• Begin on the left side of your mat in a squat position, with your weight in your heels and your hips back as if you’re sitting down.
• Staying low, step to the right one foot at a time to end in a squat position on the right side of the mat.
• Powerfully drive through your heels and posterior chain to explosively jump up and spin 180 degrees to face the wall behind you, landing softly on the balls of your feet.
• Stay low, step to the right again, jump and spin again and repeat.
• MOD: Make this a low impact move by removing the jump and just turning yourself around in 180 degrees.

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Superset 3: 3 rounds

Move 1: Narrow Row to Hammer Curl (8-12)

• Begin standing with your feet together, weighted objects in hand, core engaged and shoulders rolled back.
• Hinge forward at the hips at a 45 angle with your core engaged, gaze neutral and weights hanging beneath your chest.
• Roll your shoulder blades down and back so you’re not rounding forward and then pull the weights to your sides while keeping your elbows close to the body and squeezing your back muscles.
• Slowly lower the weights back down with control, return to standing and then curl the weights up to your shoulders with your palms facing you.
• Lower the weights back down with control and repeat the bent narrow row to curl.

Move 2: Burpees (0:30)

• Begin standing with your core engaged and chest up tall.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• With your core engaged, perform a push up by lowering yourself down to the ground (keep your lats engaged and your shoulders away from your ears) and then press yourself back up to a tall plank.
• Jump or step your feet back to the outside of your hands, loading your weight in your heels and use your momentum to stand or jump to standing and repeat.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can also take the impact out entirely by stepping back and forth rather than jumping, and coming up to a body squat rather than a jump.

Superset 4: 1 round

Move 1: Leg Raises (10-15)

• Begin lying on your back with your legs bent arms by your sides with your core engaged.
• Activate blueberry spine by gently pressing your lower back into the mat and be sure to maintain contact throughout this move.
• Keeping your knees bent, slowly lift your legs up toward the ceiling to lift your hips off the ground with control.
• Lower your hips and legs back down to the ground while maintaining blueberry spine and repeat.
• Optional: Extend your legs straight out to increase the difficulty.

Move 2: Mountain Climbers (0:30)

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.

Move 3: Flutter Kicks (8-12)

• Begin lying on your back with your arms by your sides and legs straight up in the air with your core engaged. Activate blueberry spine by gently pressing your lower back into the mat.
• Keeping a neutral spine, lift your upper back off the ground slightly to feel your abs contract.
  Slowly lower your legs down towards the ground as far as you can while maintaining blueberry spine and hold this position.
• Lower one leg slightly as you raise the other leg for a flutter kick and then switch legs. Focus on keeping your core engaged.
• MOD: Bend your knees instead of straightening your legs.

Move 4: Superwoman Lifts (0:30)

• Begin lying on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• Hold this position for the allotted time focusing on keeping your shoulders down and your arms lifted.
• MOD: Begin by isolating your upper body only, leaving your legs on the mat for stability. Perform several upper body isolated lifts. Then perform several lower body isolated lifts. Work on isolated upper and lower body lifts until you feel comfortable putting them together.

Move 5: Side Plank Leg Lifts (8-12 each side)

• Begin in a side plank position with your right elbow on the ground and stacked below your shoulder with your right leg bent and your left leg extended straight out in line with your body.
• Lift up into a side plank, keeping your hips square in front of you and not dropping your chest forward.
• With your top leg and arm extended out, bring them toward each other for a side crunch while keeping your hips lifted off the ground.
• Extend your arm and leg back out as you drop your hip to the ground and repeat all reps on one side and then switch.
• Optional: Extend both legs out with your hips lifted.

Equipment: Weighted Objects (water bottles, dumbbells, household objects).
Format: Round 1: 15 seconds | Round 2: 30 seconds | Round 3: 45 seconds | Round 4: 30 seconds | Round 5: 15 seconds. Resting 15 seconds between each movement.

Pyramid 1

Sumo Squat to High Pull Row

• Begin standing with your feet wider than hip distance. Allow your feet to turn out naturally.
• Hold your weighted objects in your hands, arms hanging straight down in front of you with your shoulders back and down to counter balance the weights pulling you forward.
• Send your hips back behind you, pulling your belly button in and up to engage your core, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing, drawing your weighted objects up and back evenly for a high pull row. Notice the muscles working between your shoulder blades.
• MOD: Use no weighted objects as you begin.

Bonus Move: Lateral Leg Lifts

• Begin standing, holding onto the back of a chair or tall object for support and engage your core.
• Brace yourself on your right foot and raise your left leg laterally, initiating this movement through your glute. (Be sure to keep your hips square and your core engaged rather than opening your hips or arching your back.)
• Optional: Hold a weight in your hand and rest it on your outer thigh, or use a mini band to increase the resistance.

Pyramid 2

2-Way Bicep Curl

• Holding your weighted objects in hand, turn your palms out to face in front of you and pull your shoulder blades back and down with your core engaged.
• Keeping the upper arms stationary, perform a bicep curl with both arms by curling the weights up to your shoulder while contracting your bicep (ending palms facing you).
• Reverse the movement to return to the starting position, externally rotate your arms, keeping your elbows by your sides to perform a wide bicep curl.
• Return to center and repeat a regular and wide curl back to back.

Bonus Move: Weighted Calf Raises

• Begin standing with feet hip distance apart, holding a weighted object in each hand.
• Lift up onto your toes and then slowly come back down (be sure you’re not rocking back and forth).
• MOD: Perform these with no weight.

Pyramid 3

Skater Lunges

• Begin in a standing position with your core engaged and chest upright.
• Perform a curtsy lunge by stepping your right foot back behind you and over to the left as your left knee bends behind you and reach your right hand down to touch the ground.
• As you stand up, power through your front heel and hop or step laterally (sideways) to switch legs.
• Alternate back and forth for the prescribed time.
• MOD: Take the hop out or do alternating reverse lunges.
• Optional: Hold a weighted object in each hand for added resistance.

Bonus Move: Standing Triceps Kickbacks

• Stand with your core engaged, chest up and weights in hand.
• Hinge forward at the hips into a chair pose, pull your shoulder blades down and back so they’re not rounding forward, allow your dumbbells to hang beneath your chest and keep your gaze neutral.
• Pull the weights to your sides, keeping your elbows close to the body and squeezing your back muscles like you’re pinching the base of your shoulder blades together.
• While in this row position perform a tricep kickback by kicking your arms straight back and contracting your triceps.
• Return to your row position with control, and repeat.

Pyramid 4

Bent Over Box Row

• Stand with your core engaged, chest up and weights in hand.
• Hinge forward at the hips into a chair pose, pull your shoulder blades down and back so they’re not rounding forward, allow your dumbbells to hang beneath your chest and keep your gaze neutral.
• Pull the weights to your sides, keeping your elbows close to the body and squeezing your back muscles like you’re pinching the base of your shoulder blades together.
• While in this row position, externally rotate to end in a wide row position with your palms facing behind you.
• Slowly lower your weights back down to hang below your chest.
• Pull the weights back up to your wide row position and while in the row position, pull the weights back to your sides, keeping your elbows close to the body and squeezing your back muscles.
• Bring your weights back down to your hanging position and repeat the sequence of narrow row to wide row, wide row to narrow row.

Bonus Move: Plie Calf Raises

• Begin standing with feet hip distance apart and toes pointed out, holding a weighted object in each hand.
• Lift up onto your toes and then slowly come back down (be sure you’re not rocking back and forth).
• MOD: Perform these with no weight.

FINISHER

Heismans (90 Seconds)

• Begin standing with your core engaged and drive your right knee out to your side as you bring your right elbow to meet it, performing a side crunch.
• Return to standing and repeat on the other side.
• Try to keep the knees driving up high at a fast pace, alternating back and forth.
• MOD: Take the run out of it to lower the impact and alternate driving your knees to your elbows focusing on the crunch portion of this move.

Equipment: Weighted Objects (water bottles, dumbbells, household objects), Elevated Surface
Format: Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds.

Superset 1

Move 1: Front Raise Squat and Lateral Raises (8-12)

• Begin standing with your feet hip distance, holding your weighted objects in your hands, arms hanging straight down in front of you with your shoulders back and down to counter balance the weights pulling you forward.
• Send your hips back behind you, pulling your belly button in and up to engage your core, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• As you squat down, raise the weights straight up in front of your body for a front raise, ending with your palms facing the ground.
• Drive through your heels and squeeze your glutes as you power back to standing and slowly bring your arms back down with control.
• Once standing, lift both arms out to the side, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
• Return to center and repeat.
• MOD: Squat down to a chair to help cue you with good form in your squat so you’re not loading all your weight forward or bending at the waist).

Move 2: Cross Cross Jump Squat (0:30)

• Stand with feet slightly wider than hip distance apart, engage your core and shoot your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
• Powerfully drive through your heels and posterior chain to explosively jump up and land softly on the balls of your feet to return to standing.
• Drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee; repeat on the other leg and then back to the squat and repeat.
• MOD: Squat down to a chair to help cue you with good form in your squat so you’re not loading all your weight forward or bending at the waist.

Superset 2

Move 1: Sit Up Cross Punch (8-12)

• Lie on your back with your knees bent, feet on the ground and lower back pressed gently into the mat.
• Use your abdominals to sit yourself up and punch your arms one at a time across your body.
• Lower yourself back down with control until you are back in your starting position and repeat.

Move 2: Burpee (0:30)

• Begin standing with your feet slightly wider than hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders).
• Jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• Keeping your core engaged, bring your body all the way down to the ground until your chest and thighs touch the ground.
• Powerfully press yourself back up to a tall plank position and then jump or step your feet back up towards your hands.
• Load your weight in your heels and powerfully drive up to come to standing and jump at the top.
• MOD: Do this on an elevated surface and step your feet in and out for a lower impact movement.

Superset 3

Move 1: Sumo Squat to Upright Row (8-12)

• Begin standing with your feet wider than hip distance. Allow your feet to turn out naturally.
• Hold your weighted objects in your hands, arms hanging straight down in front of you with your shoulders back and down to counter balance the weights pulling you forward.
• Send your hips back behind you, pulling your belly button in and up to engage your core, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing, drawing your weighted objects up and back evenly for a high pull row. Notice the muscles working between your shoulder blades.
• MOD: Use no weighted objects as you begin.

Move 2: Jump Switch Runners Lunge (0:30)

• Begin in a runner’s lunge position by coming into a tall plank and step one foot up to plant it next to your hand (ending with one leg straight out and the other bent with your foot next to your hand).
• With your weight in your front foot and your knees tracking your toes, lift your hips up and switch your front and back legs, landing lightly back in your lunge position and repeat.
• MOD: Perform this move from an elevated surface or step your feet in and out rather than jumping.

  

Superset 4

Move 1: Seated CHEK Press (8-12)

• Begin seated and holding your weighted objects at 90 degrees with your arms in a goal post position, pulling your shoulder blades back and down with your core engaged.
• From this position, press your arms up straight overhead with palms out and once you reach the top, rotate your palms to face each other and slowly bring your arms back down to a 90 degrees angle with your forearms parallel.
• Externally rotate your arms back out to your goal post position (palms will face outward at this point) and repeat.

Move 2: Surfer Pop-Ups (0:30)

• Begin standing with your core engaged and chest up tall.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• Jump or step your feet in toward your chest and over to the right side, landing in a deep squat with feet turned out. Pop up to do a jump squat and then plant your hands on the floor and jump back into a tall plank.
• On the next rep, jump your feet in toward your chest and to the left side and repeat.
• MOD: Perform this move from an elevated surface or step your feet in one at a time to the side and stand up in a body squat instead of jumping.

Superset 5: (2 rounds)

Move 1: Alternating Pulse Lunges (8-12)

• Begin standing with your feet hip distance apart and core engaged, holding a weighted object in each hand.
• Step your left foot forward and begin bending your knees until your back knee nearly touches the ground in a 90 degree angle (ensure your knee is not shooting out over your toe and maintain an upright chest).
• Driving through your front heel, slowly come up a few inches and then back down into the lunge for a pulse and then stand fully up to return to standing and repeat.

Move 2: Superwoman Lift (0:30)

• Begin lying on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• Hold this position for the allotted time focusing on keeping your shoulders down and your arms lifted.
• MOD: Begin by isolating your upper body only, leaving your legs on the mat for stability. Perform several upper body isolated lifts. Then perform several lower body isolated lifts. Work on isolated upper and lower body lifts until you feel comfortable putting them together.

Equipment: Weighted Objects (water bottles, dumbbells, household objects)
Format: Perform each move for 0:30 and repeat for 3 rounds

Circuit

Move 1: Squat to Press

• Begin standing with your feet about hip distance apart, with your core engaged, holding a weighted object in each hand at your shoulders.
• Begin sending your hips back behind you with your weight back in your heels, knees tracking in line with your toes and ensure your chest is upright and your core is engaged.
• Power through your heels and posterior chain to return to standing and as you stand, press the weights straight up overhead (be sure to keep your rib cage down and core engaged and to not arch your back).
• Bring your arms back down to starting position and repeat from the squat.
• MOD: Squat down to a couch or chair.

Move 2: Mountain Climbers

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.

Move 3: Sit Up Cross Punch

• Lie on your back with your knees bent, feet on the ground and lower back pressed gently into the mat.
• Use your abdominals to sit yourself up and punch your arms one at a time across your body.
• Lower yourself back down with control until you are back in your starting position and repeat.

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Move 4: Super Mario’s Lunges (left)

• • Begin standing with your feet hip-width apart and core engaged.
  • Step your left foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle (ensure your knee is not shooting out over your toe and maintain an upright chest).
  • Power through your front heel and drive your back knee up to your chest while reaching your left arm up to the sky to come to standing.
  • MOD: Take out the jump and work on a high knee drive without the jump.

Move 5: Single Leg Standing Side Crunch (left)

• Begin standing with your core engaged and left arm raised.
• While balancing on the right leg, drive the left elbow and knee together for an oblique crunch and then tap your toe back to the ground and repeat.
• MOD: hold onto the back of a chair or side of a couch for stability as needed.

Move 6: Super Mario’s Lunges (right)

• Repeat on the right side.

Move 7: Single Leg Standing Side Crunch (right)

• Repeat on the right side.

Equipment: Weighted Objects (water bottles, dumbbells, household objects), Elevated Surface

Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds

Superset 1

Move 1: Prisoner Squat to Hinged Row (8-12)

• Begin in a kneeling position on your mat with your chest up tall and weights in your hands.
  Step your feet up, one at a time to come to standing.
• Once standing, hinge forward at the waist to be at 45 degrees, and engage between your shoulders so they’re not rounding forward, allowing your dumbbells to hang beneath your chest and keeping your gaze neutral.
• Perform a row by pulling the weights up to your sides while keeping your shoulders away from your ears and squeezing your back muscles.
• Lower the weights back down, and return to your kneeling position by stepping one knee down at a time and repeat.

Move 2: Rotating Plank Push up with Hip Dip Crunch (1:00)

• Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
  Rotate to one side, bringing one arm up to the sky and your leg extended out.
• Drop your hip down towards the ground, keeping your core engaged. When you come back up, bend your knee and your arm, drawing them together to do a side crunch.
• Rotate back to a tall plank and perform a push up by lowering yourself down toward the mat, bending your elbows and keeping your shoulders away from your ears
• Once back in your tall plank position, repeat the hip dip crunch on the other side.
• MOD: Perform this move from an elevated surface or from a kneeling position.

Move 3: Alternating Lunges (8-12 each side)

• Start with your feet hip-width distance apart and your core engaged.
• Take a big step forward with your right leg and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• Lower your body until your right thigh is parallel to the floor (ensure your knee is not shooting out over your toe and maintain an upright chest).
• As you stand up, push through your front heel and come to standing.
• Repeat on the other leg.

Superset 2

Move 1: Slow Burpee to Double Renegade Row (8-12)

• Begin standing with your core engaged and chest up tall.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• In this tall plank position, perform 2 rows with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade and then switch arms.
• Slowly return your right arm back to the ground and repeat with your left arm.
• Jump or step your feet back into your hands and come back to standing, loading your weight in your heels.
• MOD: Perform this on an elevated surface.
• Optional: Place weighted objects on the ground in front of you where your hands are going to be and row with weighted objects.

Move 2: Isolated Wall Sit Bicep Curls (8-12)

• Begin standing with your back supported against a wall.
• Holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged.
• Keeping the upper arms stationary, perform a bicep curl with both arms by curling the weights up to your shoulder while contracting your biceps.
• Reverse the movement to return to your starting position and repeat.

Move 3: Single Leg Hip Thrusters (8-12 each side)

• Position your back on an elevated surface (couch or chair). The edge of the surface should be at the base of your shoulder blades. Bend your knees and have them at 90 degrees.
• Straighten your right leg to be parallel to your left.
• Drop your hips down toward the floor and then press back up by driving through your left heel to lift your hips to the ceiling, squeezing your glutes and keeping a tight core.
• Drop your hips back down toward the floor with control and repeat. Perform all reps on one side before switching.
• MOD: Perform this on the ground rather than an elevated surface or do this with both feet down rather than single leg.
• Optional: Add weight to your hip crease to increase the resistance.

Equipment: Weighted Objects (dumbbells, water bottles, household objects), Elevated Surface

Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds.

Superset 1

Move 1: Burpee Double Jump (0:45)

• Begin standing with your feet slightly wider than hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders).
• Jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• Keeping your core engaged, bring your body all the way down to the ground until your chest and thighs touch the ground.
• Powerfully press yourself back up to a tall plank position and then jump or step your feet back up towards your hands.
• Load your weight in your heels and powerfully drive up to perform 2 jump squats and repeat.
• MOD: Do this on an elevated surface and step your feet in and out for a lower impact movement.

Move 2: Donkey Kicks (0:45)

• Begin in a tabletop position with your shoulders stacked over your wrists, core engaged and neck and spine neutral.
• Keeping your knee bent, begin to lift your right leg and press your foot toward the ceiling while maintaining square hips and an engaged core.
• Use your glute to press your foot directly toward the ceiling and squeeze at the top.
• Bring your leg back down to starting position and repeat.
• Optional: Add a weight to the crease behind your knee for added resistance.

Move 3: Kickboxing Combos (0:45)

• Begin in a fighter stance and get light on your feet.
• Powerfully punch your left arm across your body to the right, letting the power come from your core. Return to center and repeat on the left side.
• Next, kick your right left up and across your body, imagining that you’re drawing a crescent with your foot (as high as you’re comfortable with). Return to center and repeat on the left side.
• MOD: Draw a crescent with your knee rather than a full kick. This is a great way to see how tight your hips are, and if one is tighter than the other.

Superset 2

Move 1: Lateral Delt Raise (8-12)

• Begin standing and holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged.
• Keeping the upper arms stationary, curl the weights up to your shoulders ending with your palms facing up.
• From this position, laterally lift your arms 90 degree position in front of you, leading with your elbows and ending with your palms facing down.
• Keeping your elbows in line with your shoulders, extend your forearms out to end in a T position with your arms.
• Reverse the movement to end in the position you started in and repeat for each repetition.

Move 2: Hip Thrusters (8-12)

• Position your back on an elevated surface (couch or chair). The edge of the surface should be at the base of your shoulder blades. Bend your knees and have them at 90 degrees.
• Drive through your heels to lift your hips to the ceiling, squeezing your glutes and keeping a tight core.
• Drop your hips back down toward the floor with control and repeat.
• MOD: Perform this on the ground rather than an elevated surface.
• Optional: Add weight to your hip crease for added resistance.

  

Move 3: Side Plank Toe Taps (0:30 each side)

• Begin in a side plank position with your elbow on the ground and your bottom knee bent and top leg extended straight out. (Be sure your hips are square and your shoulder is right over top of your elbow.
• Lift your top leg and tap your foot in front of your bottom foot, then behind it. Hold your core strong and keep your hips lifted off the ground.
• MOD: Perform this from an elevated surface with your elbow on a couch or ottoman.
• Optional: Extend both legs out as your hips are lifted rather than having your bottom knee bent.

Equipment: Weighted Object (water bottles, household objects, dumbbells), Elevated Surface.
Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds.

Superset 1:

Move 1: Jab Cross Jab Knee (1:00)

• Come into a fighter stance with your fists at your chin and staying light on your feet.
• Punch your left arm to the left for a Jab, punch your right arm across your body to the left for the Cross, and then do one more Jab with your left. 
• As you come back to center, drive your right knee up to your chest, crunching your torso. 
• Repeat on the side and alternate back and forth for the prescribed time.
• Optional: Hold light weighted objects in your hands to add resistance to this move. 

Move 2: Skull Crushers (10) Leg or Knee Raises (10)

• Start lying on the ground with a weight in each hand, straight over your chest, and your legs bent at 90 degrees over hips, calves parallel to the floor.
• Bend your elbows to lower the weights toward the top of your head to end right next to your ears while the upper arm remains perpendicular to the body.
• Return to your starting position and repeat. (Try not to lock out your elbows at the starting position; instead, stop just shy of locked position to maintain tension in your muscle.)
• After completing all your reps, drop the weights and return to your starting position on the ground. 
• Straighten your legs and engage your blueberry spine by gently pressing your lower back into the floor. 
• Brace your core and slowly lower your legs toward to floor, maintaining blueberry spine and then pull your legs back up. 
• Keep your hips on the floor the entire time so you’re not rocking your hips up.
• MOD: Keep your legs bent as you lift your legs. 

BONUS ADD IN: Surfer Pop Ups (0:30)

• Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
• Jump your feet in toward your chest and over to the right side, landing in a deep squat with feet turned out. Pop up to do a jump squat and then plant your hands on the floor and jump back into a tall plank.
• On the next rep, jump your feet in toward your chest and to the left side and repeat.
• MOD: Perform this move from an elevated surface or step your feet in one at a time to the side and stand up in a body squat instead of jumping. 

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Superset 2:

Move 1: Crescent Kick, Knee Drive, Cross Punch (0:45 each side)

• Come into a fighter stance with your fists at your chin and staying light on your feet.
• With your left leg, kick up and across your body, imagining that you’re drawing a crescent with your foot (as high as you’re comfortable with).
• As you come back to center, drive your right knee up to your chest, crunching your torso. 
• Next, punch straight across your body with your left arm and then your right arm, pivoting the back right foot slightly to give you plenty of core support as you punch. Rest your hands in soft fists up by your face as you prepare for the kicks.
• Repeat all repetitions on the same side and then switch.
• MOD: Keep your knee bent and draw the crescent with your knee. This is a great way to see how tight your hips are, and if one is tighter than the other.
• Optional: Hold light weighted objects in your hands to add resistance to this move. 

Move 2: Prisoner Squat to Alternating Side Knee Crunch (0:45)

• Begin in a kneeling position on your mat with your hands behind your head and chest up tall.
• Step your right foot up to come to standing and as you step your left foot up, drive your knee up and to the side toward your left elbow for a side crunch.
• Come back down to a kneeling position and repeat on the other side.
• MOD: Hold on to an object to assist you in getting up and down.

Move 3: Superwoman Lift to Rollover with Alternating V Up (0:45)

• Lie on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• Gently lower yourself down and roll to the right to end on your back with your arms and legs extended.
• Engage your core by gently pressing your lower back into the mat. 
• Using your abs, lift your left leg and chest off the mat to meet in the middle, ending in a v sit position.
• Slowly lower yourself back to a lying position and repeat with the right leg.
• Roll back to your stomach and repeat your superwoman lift and then roll to the left to repeat to alternating v ups.

Equipment: None
Format: Perform each mover for the prescribed time and repetitions and repeat for 3 rounds.

Circuit

Move 1: Roll Up to Leg Scissors Variations (0:45)

• Lie down on your back with your arms by your sides and legs straight up in the air with your core engaged. Activate blueberry spine by gently pressing your lower back into the mat.
• Keeping a neutral spine, lift your upper back off the ground slightly to feel your abs contract. 
• Slowly lower your legs down towards the ground as far as you can while maintaining blueberry spine and hold this position. 
• Lower one leg slightly as you raise the other leg for a flutter kick and then switch legs. Focus on keeping your core engaged.
• MOD: Bend your knees instead of straightening your legs.

Move 2: Jump Squats (0:30)

• Begin in a squat position with your feet hip distance apart, core engaged, chest up, and keeping your weight in your heels.
• Shoot your hips back behind you for a squat, keeping your chest up tall weight back in your heels, and knees tracking your toes.
• Powerfully drive through your heels and posterior chain to explosively jump up and land softly on the balls of your feet to return to standing and repeat.
• MOD: Make this a low impact move by removing to jump or squatting down to a chair.

Move 3: Knee Drivers (0:30 each side)

• Start with your left foot behind you and your arms overhead.
• Pretend you are crushing a watermelon between your knee and your hands by driving your knee up toward your chest as you drive your elbow down to meet your knee. 
• Repeat on the other leg.

Move 4: Jump Squat Pivots (0:30)

• Begin in a squat position with your feet hip distance apart, core engaged, chest up, and keeping your weight in your heels.
• Shoot your hips back behind you for a squat, keeping your chest up tall weight back in your heels, and knees tracking your toes.
• Powerfully drive through your heels and posterior chain to explosively jump up, and as you stand use your core to rotate to the left, softly land on the balls of your feet and rotate back to center to land in a squat. 
• Squat down again and repeat to the right.
• Repeat back and forth for the prescribed repetitions.
• MOD: Make this a low impact move by removing the jump and driving your knees up and across your body one at a time before squatting back down. You can also squat down to a chair.

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Move 5: Down Dog to Plank (0:45)

• Begin in a tall plank position with your core engaged and your shoulders stacked over your hands.
• Come into a down dog position by pressing away from your hands and shifting your hips back and up toward the ceiling to end with your head in line with your arms. (Your weight should be evenly distributed between your palms, and your heels should reach toward the floor.)
• Shift back to your tall plank position, engaging your core and flattening your hips. 
• MOD: Place hands on an elevated surface (chair, couch) or perform from a kneeling position.
• Optional: As you press back into your down dog, float one leg up so it’s in line with the rest of your body from your toe to your hand. 

Move 6: Side Step Jump Squats (0:30)

• Begin in a squat position with your feet hip distance apart, core engaged, chest up, and keeping your weight in your heels.
• Send your hips back to lower down into a shallow squat.
• While in your squat, step your right foot out laterally, then follow with your right and repeat until you get to the other end of your mat. 
• Perform a jump squat and then return to the other side of your mat and repeat. 
• Remember to stay in your low squat the whole time.
• MOD: Stand up more in your squat as to not be so low and remove the jump from your squat.