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

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.

Step Ups (8-12 each side)

• Begin by standing tall in front of your elevated surface with your core braced and a weighted object in each hand.
• Plant your right foot on the elevated surface and, keeping your weight in your heel and your chest upright, drive through your right foot to stand fully on your right foot. Be mindful that your right knee is tracking in line with your toes.
• With control and keeping your weight in your right heel, slowly lower yourself back down, planting your left foot, then your right.
• Switch sides and continue alternating sides for max rep range.
• MOD: Remove the weighted objects and complete this exercise with bodyweight only.

Calf Raises (10-15)

• 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 shoulderblades.
• 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 max rep range.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

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Tabata:

Skipping Alternating Knee Drivers

• Begin by standing tall with your core braced, left foot behind you, and arms extended 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.
• As you place your left foot back down, skip step to switch legs and drive your right knee up.
• Continue alternating sides for the allotted time.
• Be mindful that you are maintaining an elevated chest and braced core throughout this move.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence and remove the skip step to make this low impact.

Sit Outs

• Begin lying on your back with your legs extended, feet planted, and core braced so that your lower back is making gentle contact with the mat.
• Extend your arms beside your ears, using your core to lift your shoulders off of the mat and lift your extended legs to a hover.
• Bend your knees as you crunch them in towards your chest and simultaneously move your extended arms down to either side of your bent legs.
• With control, extend your body back to the starting position of hovered shoulders and legs.
• Be mindful to not strain your neck by keeping your head in a neutral position (not looking up or down) and repeat for allotted time.
• MOD: Keep your legs bent and gently tap your toes to the mat instead of fully extending them. You can also keep your hands planted beside your hips throughout this move for stability instead of extending them overhead.

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

Format: 3 rounds of each circuit for prescribed time/reps.

Circuit 1:

Slow Squat Thrust to High Knees (1:00)

• 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).
• Step your feet up to your hands and drive through the heels to come back to standing.
• Drive your right knee towards your chest using your core strength, then switch legs, driving your left knee up.
• Repeat this sequence for the allotted time.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman.

Sumo Squats (8-12)

• 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.

Calf Raises 3 Ways (0:30 each way)

• Stand with your feet parallel to each other and hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall), and holding two weighted objects at your sides
• 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 30 seconds then shift your heels together (keeping the balls of your feet apart), repeating this calf raise for 30 seconds.
• Adjust your feet so that the big toes are touching and your heels are wide, and repeat the calf raises for another 30 seconds.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

Circuit 2:

Clamshell Openers (10-15 each side)

• Begin by lying on the mat on your right side with your feet and hips stacked, your knees bent 90 degrees, and your right elbow stacked underneath your right shoulder, supporting your body.
• Maintain a straight line from your head to your knees, being mindful that your hips remain stacked throughout this move (not shifting forwards or backwards).
• Press your right knee into the mat to elevate your stacked hips while you open your left knee towards the ceiling, keeping your feet touching each other.
• Lower yourself back to the starting position with control and repeat for allotted reps on each side.

Alt Forward Lunges (8-12 each side)

• Begin by standing tall, core braced, and feet a little wider than hip distance, holding weighted objects by your sides or at your shoulders.
• Step your right foot forward, maintaining an upright posture and braced core, bending the knees to 90 degrees.
• 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 on the left side and continue alternating left and right lunges for allotted reps..
• MOD: Remove the weighted objects and complete this move with bodyweight only.

Hip Thrusts (8-12)

• 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.
• Pause here for a moment then drop your hips back down toward the mat with control and repeat for your allotted reps.
• MOD: Perform this exercise without weighted objects.

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

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

Tabata:

Lateral Hopovers

• 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.
• Repeat for allotted time.
• 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.

Star Jumps

• Begin standing in the middle of your mat with core braced.
• Bend your knees slightly to power up your jump through your heels and jump up, bringing your arms out and up and legs out wide so that you end in a star position in the air.
• Land softly on the balls of your feet with your feet at about hip width distance apart.
• Repeat for allotted time.
• MOD: Make this move low impact by removing the jump and alternating stepping each foot out and back in.

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Strength Circuit:

Pistol Squat to Box (8-12 each side)

• Begin standing with your feet hip distance apart, core braced, and shoulders back and down in front of an elevated surface (couch, ottoman, chair, etc)
• Lift your left foot and find strength and balance through the standing leg.
• With a braced core, send your hips back towards the elevated surface, keeping your chest up tall (don’t bend forward), weight back in your heel and right knee tracking in line with your toes.
• Squat all the way down to your box or chair to a seated position.
• Power through your right heel and posterior chain to return to standing, squeezing your glutes at the top.
• Repeat for your max reps and switch sides.
• MOD: Use a chair or a wall to hold on to and find more stability.

Hip Thrusts with Pulse (8-12)

• 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.
• Pause here to pulse your thrusts three times at the top of the move..
• Drop your hips back down toward the mat with control and repeat for your max reps.
• MOD: Perform this exercise without weighted objects.

Sumo Squat Calf Raise Series (1:00)

• Holding a weighted object in both hands 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.
• Once in a sumo squat position, complete 5 pulses with your heels on the mat.
• Pause and briefly hold the sumo squat position strong and steady.
• Lift your right heel off of the mat, pulsing three times, then drop your heel, switching to a lift of your left heel and pulse three times.
• Continue alternating heel lifts and pulses for allotted time.
• MOD: Remove the weighted objects and perform this exercise with bodyweight only.

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

Format: For round 1, perform moves 1-9 for 0:30 each, round 2, perform moves 1-7 for 0:45 each and round 3, perform moves 1-5 for 1:00 each.

Move 1: Lateral Lunge Cross Crunch R

• Begin by standing tall, core braced, shoulders back and down (as if they were against a wall) and holding a weighted object in each hand at your shoulders.
• Step your right foot out to the side, bending at the knee and sending the hips back for a lateral lunge.
• Drive through the right foot to stand as you lift and bend your left leg, crossing the left knee up and over as you twist your torso to touch your left knee to your right elbow. Be mindful that you are keeping your chest upright.
• Plant your left foot back on the mat, returning to the starting position.
• Repeat for allotted time.
• MOD: Remove the weighted objects and do this move with just your bodyweight.

Move 2: Lateral Lunge Cross Crunch L

• Begin by standing tall, core braced, shoulders back and down (as if they were against a wall) and holding a weighted object in each hand at your shoulders.
• Step your left foot out to the side, bending at the knee and sending the hips back for a lateral lunge.
• Drive through the left foot to stand as you lift and bend your right leg, crossing the right knee up and over as you twist your torso to touch your right knee to your left elbow. Be mindful that you are keeping your chest upright.
• Plant your right foot back on the mat, returning to the starting position.
• Repeat for allotted time.
• MOD: Remove the weighted objects and do this move with just your bodyweight.

Move 3: Prisoner Step Ups

• Begin in a kneeling position, core braced, shoulders back and down (as if you were against a wall) and a weighted object in each hand at your shoulders.
• Step your left foot forward, and as you plant and drive through the entire foot to come up to standing, step your right foot onto an elevated surface, driving through the foot to come to standing on the elevated surface, squeezing the glutes at the top.
• With control, plant your left foot back on the mat, followed by planting your right knee and then your left knee to the mat so that you are back in the starting position.
• Switch sides and repeat alternating this sequence for allotted time.
• 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.

Move 4: Calf Raises

• 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 shoulderblades.
• 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 allotted time.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

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Move 5: Jump Switch Runners Lunge

• Begin in a tall plank with your core braced, back flat, and hands stacked below and just inside your shoulders.
• Step your right foot forward and plant it outside of your right hand, keeping the left leg extended so that you are in a runner’s lunge position.
• Maintaining a braced core and pressing the floor away through your hands for a strong foundation, lift your hips up slightly to jump and switch your front and back legs, landing lightly back in your lunge position.
• Alternate sides for allotted time.
• MOD: Perform this sequence with your hands placed on an elevated surface and make it low impact by removing the jump and alternating stepping each leg forward.

Move 6: Donkey Kick Right

• Begin in a tabletop position with your shoulders stacked over your wrists, core braced and neck and spine neutral.
• Keeping your knee bent, lift your right leg and press your foot toward the ceiling while maintaining square hips and a braced core.
• Use your glute to press your foot directly toward the ceiling and squeeze at the top, being mindful of keeping your back flat and not overextending to an arched lower back.
• Bring your leg back down to starting position and repeat for allotted time.
• Optional: Add a weight to the crease behind your knee for added resistance.

Move 7: Donkey Kick Left

• Begin in a tabletop position with your shoulders stacked over your wrists, core braced and neck and spine neutral.
• Keeping your knee bent, lift your left leg and press your foot toward the ceiling while maintaining square hips and a braced core.
• Use your glute to press your foot directly toward the ceiling and squeeze at the top, being mindful of keeping your back flat and not overextending to an arched lower back.
• Bring your leg back down to starting position and repeat for allotted time.
• Optional: Add a weight to the crease behind your knee for added resistance.

Move 8: Jump Squats

• 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.
• Powerfully drive through your heels to jump and 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.
• Repeat for allotted time.
• MOD: Make this low impact by removing the jump and performing a body squat, driving through the heels to stand and squeezing your glutes at the top.
• You can also use a chair/couch to guide your squat form.

Move 9: Floor Wipers

• Begin by lying on the mat with a weight in each hand, straight over your chest, and legs extended straight, hovering slightly above the ground.
• With your core braced so that your lower back is making gentle contact with the mat, lift your legs up and to the right toward your weights.
• Slowly 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.

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

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.

Pulsing lunges (10-12 each side)

• Begin standing with feet hip distance apart, core braced, chest upright, shoulders back and down (as if they were against a wall) and with one weight in each hand, either at your shoulders or hanging at your sides.
• Step your right foot back behind you maintaining an upright posture and engaged core, bending at the knees to come into a lunge position. Be mindful that your front knee is tracking in line with your toes (not collapsing inward).
• Drive through both feet equally to come to a staggered standing position.
• Repeat for allotted reps and switch sides.
• MOD: Remove the weighted objects and perform this exercise with bodyweight only.

Hip Thrust pause (10-12)

• 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.
• Drop your hips back down toward the mat with control and repeat for allotted reps.
• MOD: Remove the weighted objects and perform this exercise with bodyweight only.

Sumo goblet squats (8-12)

• Begin standing with your feet wider than hip distance, allowing your feet to turn out naturally, and holding a single dumbbell (or kettlebell/weighted object) with both hands by one end.
• 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 object and perform this exercise with bodyweight only.

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Tabata:

Box jumps

• 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.
• MOD: Remove the jump and perform step ups with alternating legs, being mindful to drive through the heel as you step onto the box.

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.

Superset 1:

Move 1: Sumo Squat to Reverse Curtsy Crunch (0:45-1:00)

• Begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• 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.
• Once standing step your right foot across and behind you so that your right knee ends up behind your left heel into your reverse curtsy lunge. Keep your chest up.
• Power through your front heel to stand and as you bring your right leg forward, drive the knee up and to the right for an oblique crunch, then plant your foot back in the starting wide stance.
• Repeat the sumo squat and curtsy lunge on the other side and continue this sequence, alternating sides, for the allotted time.
• MOD: Hold on to the back of a chair or wall to assist with balance throughout this sequence.
• MOD for more of a challenge: Hold a weighted object in each hand at shoulder height throughout the sequence.

Move 2: Knee Drivers (0:30 each side)

• 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.
• Repeat for the allotted time and switch to the other leg.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence.

Superset 2:

Conventional Deadlifts (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 weights and do this move with just your bodyweight.

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.

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Superset 3:

Super Marios (8-12 each side)

• Begin standing with your feet hip-width apart.
• Step your left foot back behind you maintaining an upright posture and braced core, bending the knees to a lunge position (ensure your front knee is not shooting out over your toes).
• Power through your front heel to stand and jump as you drive your back knee up to your chest while reaching your right arm up to the sky.
• With control, return to starting position and repeat for max reps.
• Repeat sequence and reps on opposite side.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance and/or take out the jump and work on a high knee drive without the jump.

V-Ups (8-12)

• Begin by lying on your back with legs out long, arms extended overhead, and core braced with your lower back making gentle contact with the mat.
• Use your core to lift your torso and legs simultaneously, ending in V-sit position.
• With control, lower yourself to the starting position, maintaining the braced core throughout.
• Repeat for max reps.
• MOD: Keep your legs bent as you sit up, drawing your knees in towards your chest.

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

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 Side Knee Drive

• Begin standing with your feet wider than hip distance and your core engaged.
• Send 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.
• Drive through your heels and squeeze your glutes as you power back to standing and as you stand, bend your right knee and crunch your knee up toward your elbow for a side knee crunch.
• Repeat the sumo squat and alternating side knee crunch for the allotted time.

Bonus Move: Standing Glute Kickback

• Begin standing, holding onto a wall or elevated surface if needed and support yourself on your left leg with your right leg straight back behind you.
• Keeping your hips square and your back leg straight, lift your leg back behind you to contract your glute.
• Lower your leg down slightly and repeat for the allotted time. Switch legs each round.

Pyramid 2

Romanian Deadlift

• Begin standing with your hip distance apart, core engaged with a weighted object in each hand.
• With a slight bend in your knees, slowly hinge forward at the waist while pushing your hips back and keeping the weights close to your body.
• Bend forward as far as you can while maintaining a flat back and then drive through your heels to come back to standing and squeeze your glutes at the top.
• MOD: Remove the weights and do this move with just your bodyweight

Bonus Move: Liberty Lunges

• Begin standing with your core engaged, chest up tall and your weights in your hands at your shoulders.
• Step out to the right in a wide stance, bending the right knee as you shoot your hips back into a lateral lunge position. Keep your chest up tall and ensure your front knee is in line with your toe and keep your weight back in your heel and hips.
• Power through your right heel to come back to standing and repeat on the other side.
• MOD: Perform this move with no weights.

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Pyramid 3

Goblet Squats

• Begin standing with your feet hip distance apart, core engaged and holding a single dumbbell with both hands by one end.
• Keeping your chest up tall and weight back in your heels, squat straight down and shoot your hips back slightly. Ensure your knees aren’t buckling in and your chest is upright.
• Drive through your heels and power through your posterior chain to return to standing.
• MOD: Sit down to an object (chair, ottoman, bench, etc) OR remove the weight and just perform a bodyweight squat.

Bonus Move: Split Squat Jumps

• Begin in a forward lunge position with your knees bent, chest upright and core engaged.
• With your weight in your front foot and your knees tracking your toes, jump up and switch your front and back legs, landing lightly back in your lunge position.
• MOD: Perform alternating reverse lunges to make this low impact or hold onto the wall or back of a chair for help with balance.

  

Pyramid 4

Squat Thrust

• 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, keeping your core engaged.
• Jump or step your feet back into your hands and come back to standing, loading your weight in your heels and using your momentum to power you up into a jump 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.

Bonus Move: Calf Raises

• Begin standing with feet hip distance apart.
• Lift up onto your toes and then slowly come back down (be sure you’re not rocking back and forth).
• Optional: Hold weighted objects in each hand.

Finisher

Mountain Climbers (90 Seconds)

• 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.

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

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

Superset 1

Move 1: Deadlifts (8-12)

• Begin standing and hold one dumbbell in each hand with shoulder blades back and down and core engaged.
• Slowly hinge forward at the waist while pushing your hips back and keeping the weights close to your body.
• Bend forward as far as you can while maintaining a flat back.
• Drive through your heels to come to standing and squeeze your glutes at the top.

Move 2: Elevated Split Squat Lunges (8-12)

• Begin standing with your chest up tall in a lunge position with your back foot on an elevated surface.
• Slowly lower yourself down by bending your knees to the depth that is comfortable for you (ensure that your front knee isn’t buckling in, bowing out, or shooting out over your toe).
  Drive through your front heel to come to standing.
• Repeat all repetitions on one leg and then repeat on the other.
• MOD: Hold on to an object in front of you or wall to help stabilize.

Move 3: Jump Switch Runner’s Lunge (0:45)

• 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 2

Move 1: Staggered Romanian Deadlift (8-12 each side)

• Begin standing with your left leg placed slightly behind you like a kickstand, holding one weight in each hand with shoulder blades back and down and core engaged.
• Slowly hinge forward at the waist while pressing through your front heel, pushing your hips back and keeping the weights close to your body. Hinge forward as far as you can while maintaining a flat back.
• Drive through your front heel to come to standing and squeeze your glute at the top. Repeat all reps on one side and then switch.

  

Move 2: Skater Sliders (0:45)

• Begin standing with each foot on a slider with your core engaged and chest upright.
• Slide your right foot out to the side, bending your left knee and keeping it in line with your toe.
• In your lunge position, ensure that your chest remains upright and your left knee does not rotate or press out over your left foot to maintain stability.
• Power off your left heel to slide back to start and then repeat on the other side.
• MOD: Take the jump out and perform alternating side steps to keep this low impact.

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: Squat to Reverse Lunges (1:00)

• Begin standing with your core engaged, chest upright and holding a weight in your hands at chest level.
• Keeping your chest up tall and weight back in your heels, squat straight down and shoot your hips back slightly. Ensure your knees aren’t buckling in and your chest is upright.
• Drive through your heels and power through your posterior chain to return to standing.
• Next, step your right 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 to come standing and bring your back foot to your starting position to come into a squat.
• Return to standing and repeat a reverse lunge with your left leg and repeat this squat , lunge, squat, lunge sequence.
• MOD: Hold onto a chair or wall to help stabilize.

Move 2: Hamstring Pull Ins (8-12)

• Begin in a seated position on the floor with your legs straight out in front of you, torso up tall, arms back behind you with your chest open wide and hands on the floor – fingers facing forward.
• Press your heels into the mat and lift your hips up and through, squeezing your booty and the top to end in a reverse tabletop position with your knees bent.
  Slowly lower yourself down and repeat.
• MOD: Lie flat on the ground with your knees bent and perform a glute bridge.
• Optional: Place a weight on your hips for added resistance.

Move 3: Jump Switch Lunges (0:30)

• Begin in a forward lunge position, knees bent, chest upright and core engaged.
• With your weight in your front foot and your knees tracking your toes, jump up and switch your front and back legs, landing lightly back in your lunge position.
• MOD: Perform alternating reverse lunges to make this low impact or hold onto the wall or back of a chair for help with balance.

Superset 2

Move 1: Single Leg Squat to Box (8-12 each side)

• Stand in front of your elevated surface with feet about hip distance apart, with your core engaged.
• Lift your left leg off the ground and begin sending your hips back behind you for a single leg squat while pulling your belly button in and up to engage your core, keeping your weight back in your heels and your knee tracking in line with your toes.
• Squat all the way down to your box or chair with control until you’re in a seated position.
• Power through your left heel and posterior chain to return to standing, squeezing your glutes at the top. Repeat all reps on one side and then switch,
• MOD: You can modify this move by increasing the height of your elevated surface, or lower down with one leg and stand back up with both.

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.

Move 3: Jump Squats (0:45)

• 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.

Circuit:

Move 1: Squat to Reverse Lunge (0:45)

• Begin standing with your core engaged, chest upright and holding a weight in your hands at chest level.
• Keeping your chest up tall and weight back in your heels, squat straight down and shoot your hips back slightly. Ensure your knees aren’t buckling in and your chest is upright.
• Drive through your heels and power through your posterior chain to return to standing.
• Next, step your right 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).
• As you stand up, power through your front heel and bring your back foot to meet your front foot as you come to standing.
• Repeat with your left leg and then repeat that sequence.
• MOD: Perform this with no weight and hold onto a chair or wall to help stabilize.

Move 2: Sumo Squat Thrust (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 back to the outside of your hands and come back to standing, loading your weight in your heels and using your momentum to power you up into a sumo jump.
• 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.

Move 3: Floor Wipers (0:45)

• Begin lying on the ground with a weight in each hand, straight over your chest, and your legs straight out, hovering slightly above the ground.
• Engage your blueberry spine by gently pressing your lower back into the floor and lift your legs up and to the right toward your weights.
• Slowly lower your legs back down and repeat on the left.
• 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.

Move 4: 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.

Move 5: Sumo Squat to High Pull 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.

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

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

Activation/Warm Up

Move 1: Slow Squats (10)

• Begin standing with your core engaged, chest up tall and your feet shoulder width apart.
• 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 return to standing and repeat.
• MOD: Squat down to a chair or box to work on proper form.

Move 2: Glute Kickback (10 each side)

• Place your hands on the back of a chair and hinge at the hips with your core engaged.
• Support yourself on your left leg and lift your right leg back behind you with your knee bent and your thighs parallel to one another. 
• Keeping your hips square to the ground and your leg bent, press the sole of your foot to the ceiling and squeeze your glute.
• Lower your leg down slightly and repeat for10 reps and switch legs.

Set 1

Move 1: Elevated Split Squats (8-12)

• Begin standing with your chest up tall in a lunge position with your back foot on an elevated surface. 
• Slowly lower yourself down by bending your knees to the depth that is comfortable for you (ensure that your front knee isn’t buckling in, bowing out, or shooting out over your toe).
• Drive through your front heel to come to standing. 
• Repeat all repetitions on one leg and then repeat on the other.
• MOD: Hold on to an object in front of you or wall to help stabilize. 

Move 2: Hip Thrusters (0:45)

• 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 to increase the resistance.

Move 3: Skaters (0:30)

• Begin standing with your core engaged 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 do low impact alternating curtsy lunges or reverse lunges.

Set 2

Move 1: Toe Squats (8-12)

• Begin standing in a narrow stance with your heels raised up on a small elevated surface like a yoga block (bookos or folded towels work also).
• Keep your weight in your heels as you shoot your hips back and lower yourself down as far as is comfortable for you and ensure that your knees are tracking your toes and not buckling in or flaring out.
• Drive through your heels to come to standing and squeeze your glutes at the top. 
• MOD: Drop your heels and perform standard squats with a narrow stance. 
• Optional: Hold weighted objects in your hands at chest level with your elbows up high to add resistance.

Move 2: Sumo Squat to Sumo RDL (0:45)

• Stand with your feet wider than hip distance, toes turned out slightly (sumo stance), core engaged with a weighted object in each hand.
• Shoot your hips back and lower yourself down for a sumo squat, keeping your chest up tall weight back in your heels, and knees tracking your toes.
• Drive through your heels and squeeze your glutes at the top. 
• Once you’re back in your starting position, slowly hinge forward at the waist while pushing your hips back and keeping the weights close to your body.
• Bend forward as far as you can while maintaining a flat back and then drive through your heels to come back to standing and squeeze your glutes at the top. 
• MOD: Remove the weights and do this move with just your bodyweight

Move 3: Reverse Burpees (0:30)

• Begin standing with your core engaged and chest up tall.
• From a standing position, shoot your hips back to squat down as you sit on the floor and roll back onto your back with your knees coming back towards your chest and lift your hips toward the ceiling.
• Using momentum, swing your body forward to rock to your feet and back up to a standing position to finish with a jump (watch that your knees don’t buckle in as you stand).
• MOD 1: When you’re learning this move, keep your hands down at your sides to support you on the jump to stand OR use a chair or elevated surface to help you stand up.
• MOD 2: If you start to get winded take the jump out and roll back to stand or just roll back and sit back up. Either way you are getting a great core workout! 

Burnout

Move 1: Front Squat (2:00)

• Stand with feet about hip distance apart, with your core engaged, chest up tall and weight back in your heels.
• Hold your weighted objects in your hands at chest level with your elbows up high.
• Begin sending your hips back behind you as you bend your knees to squat down and ensure your knees are tracking in line with your toes.
• Power through your heels and posterior chain to return to standing and repeat. 
• MOD: Squat down to a chair or elevated surface and remove the weighted objects.

Move 2: Alternating Reverse Lunge (2:00)

• Begin standing with your core engaged and chest upright.
• Step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• As you stand up, power through your front heel and bring your back foot to meet your front foot as you come to standing.
• Repeat with your left leg and alternate back and forth (ensure your knee is not shooting out over your toe and maintain an upright chest). 
• MOD: Hold on to a chair or wall to help stabilize.

Move 3: Jack Touchdowns (1:00)

• Start standing with feet together and arms by your sides.
• Jump your feet out wide as you squat down and touch the ground below you with one hand.
• Drive through your heels as you power out of the squat, jump your feet together and back out to touch the ground with the opposite arm and repeat. 
• MOD: Take out the jump and simply step your feet out one at a time. 

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

Circuit 1

Move 1: Sumo Squat Pulse (0:30)

• Stand with your feet wider than hip distance, toes turned out slightly (sumo stance) and core engaged.
• Shoot your hips back and lower yourself down, keeping your chest up tall weight back in your heels, and knees tracking your toes.
• In the bottom of the squat, drive through your heels to lift your body up 2-3 inches and then back down for a pulse.
• Come back to standing by powerfully driving through your heels and squeezing your glutes at the top.
• Repeat for the allotted time.
• MOD: Hold on to an object you to help stabilize.
• Optional: Hold a weight in your hands to add resistance.

Move 2: Reverse Lunge to Step Up (8-12 each side)

• Begin standing in front of your chair or step with your core engaged and chest upright.
• Step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• As you stand up, power through your front heel and bring your back foot to meet your front foot.
• Bring your right leg forward and place your foot on the elevated surface in front of you.
• Drive through your front heel to step up onto the box and come to standing. 
• Reverse the movement by slowly bringing your left leg back to step down off the box while keeping your weight in your right foot (be careful to control this movement and not just drop down.  
• Repeat that whole movement on the same side beginning with the reverse lunge to perform all repetitions and then switch sides.
• MOD: Hold on to a chair or wall to help stabilize you or begin with a low elevation by stepping up to a low step or yoga block. You can also simply perform reverse lunges until you feel confident in your strength and form.

Move 3: Jumping Jacks (0:30)

• Start standing with feet together and arms by your sides.
• Simultaneously jump your feet out wide as you bring your arms out and above your head.
• Jump your feet back together and bring arms back down to your sides, 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 over head.

Circuit 2

Move 1: Squat Hold Step Outs R/L (0:30)

• Stand with your feet hip width distance apart with your core engaged.
• Lower yourself down into a squat keeping your knees tracking your toes and weight back in your heels and posterior chain. 
• Brace yourself on your left side to lift your right foot off the ground and extend your right leg out to tap your toe to the ground. 
• Slowly bring your leg back in and while maintaining a stable torso, extend your leg straight back to tap your toe to the ground behind you.
• Come back to center and repeat for the allotted time and repeat.
• MOD: Don’t lower as deep into your squat and/or hold onto a chair or wall near you. 

Move 2: Calf Raises (15-20)

• Begin standing with feet hip distance apart.
• Lift up onto your toes and then slowly come back down (be sure you’re not rocking back and forth).
• Optional: Hold weighted objects in each hand.

Move 3: Alternating Box Step Downs (0:30)

• Begin standing on your box or elevated surface. 
• Keeping your left foot firmly planted on your box and bending your knee, slowly step your right foot down to the ground with control.
• Tap your foot to the ground and then powerfully drive through your left heel to come back to standing on the box. 
• Shift your weight to your right foot and slowly step down with your left foot and alternate back and for the allotted time. 
• MOD: Lower your elevation to a lower step or yoga block. You can even stand on a thick book or folded up towel.
• Optional: Increase your intensity by hopping up off the ground and switching your legs in the air. 

Equipment: Elevated Surface
Format: In round 1, perform moves 1-9 for 0:30 each | round 2, perform moves for 1-7 for 0:40 | round 3, moves 1-5 for 0:50 each | round 4, moves 1-3 for 1:00. Rest 15 second between each movement. 

Move 1: Warrior Burpees

• 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.

Move 2: Lateral Lunge to Knee Drive R

• Begin standing with your core engaged and chest up tall.
• Step out to the right in a wide stance, bending the right knee as you shoot your hips back into a lateral lunge position. Keep your chest up tall and ensure your front knee is in line with your toe and keep your weight back in your heel and hips. 
• Power through your right heel to come back to standing and as you stand drive your right knee up toward your right elbow for a side crunch. 
• Land lightly as you come back down to a lateral lunge and repeat.

Move 3: Lateral Lunge to Knee Drive L

• Repeat the previous move on the left side

Move 4: Ankle Taps

• Lie on your back with your knees bent, feet on the ground, and gently pressing your low back into the ground to activate Blueberry Spine.
• Slightly lift your chest up toward the ceiling and then laterally bend side to side, reaching toward your ankles.

Move 5: Straight Leg Deadlifts

• Start standing with your feet hip width distance apart, core engaged and holding a weight in each hand.
• Keeping your shoulders engaged and weights close to your body, slowly hinge forward at the waist, pushing your hips back. Hinge forward as far as you can while maintaining a flat back and be sure you’re not rounding your shoulders or locking out your knees.
• When you reach the end of your range of motion, power through your heels to come back to standing.
• MOD: Perform this move with no weight and really focus on keeping your core engaged and driving through your posterior chain.

Move 6: Full Body Roll Up to Leg Lift

• Lie flat on your back with your legs straight out, arms up over your chest and your lower back pressed gently into the mat.
• Use your abdominals to sit yourself up all the way up to a seated position. 
• Slowly lower yourself back down with control until you are back in your starting position. 
• Lift your legs straight up toward your chest and then lift your hips slightly off the ground using your lower abs. 
• Slowly and gently lower yourself back toward the ground and repeat from the roll up.
• MOD: Lift your chest up as far up as you can for a crunch and keep your knees bent for the reverse crunch. 

Move 7: Elevated Glute Bridges

• Lie on your back with your knees bent, heels on an elevated surface and core engaged.
• Powering through your heels, drive your hips to the ceiling and squeeze your glutes at the top. Be sure to engage your core all the way to the top rather than arching your back.
• Slowly lower your hips back down, one vertebrae at a time, lightly tapping your booty to the floor and repeat. 
• MOD: Lie flat on the ground with your knees bent and perform a glute bridge.

Move 8: Sumo Criss Crunch to Jump

• Stand with feet slightly wider than hip distance apart, with your core engaged and hands behind your head.
• Perform a squat by shooting your hips back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up, engaging your core.
• Power through your heels to a jump and drive one knee up and across your midline to meet your elbow, squat back down and repeat on the other side. 
• Reminder: Only squat as deep as you can comfortably go without bending forward at the waist.
• MOD: Use a chair or box to help cue you with good form in your squat so you’re not loading all your weight forward, or bending at the waist. As you’re beginning, do body squats instead of jump squats for a lower impact version.

Move 9: Curtsy Skaters

• Begin standing with your core engaged 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.
• In your lunge position, ensure that your chest remains upright and your left knee does not rotate or press out over your left foot to maintain stability.
• Power off your front heel to laterally jump to the other side and repeat the curtsy on the other leg. Alternate back and forth.
• MOD: Take the jump out of the move and do low impact alternating curtsy lunges or reverse lunges.

Equipment: Optional Elevated Surface

Sequence 1:

• Sumo Squat with Heel Lift
• Parallel Plie Pulses to Glute Pulse
• Leg Lift Hamstring Curl
• Lateral Lunge to Lateral Leg Lift 
• Lateral Leg Lift Hold to Leg Extension Kicks
• Glute Bridge Variations 
• Repeat on other side

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Sequence 2:

• Curtsy Plie 
• Curtsy Plie Forward and Back
• Curtsy Plie Rocker with Toe Tap 
• Curtsy Plie to Lateral Leg Kick
• Elbow Plank Variations
• Repeat on other side

Finisher:

• Elbow Tabletop Leg Swing to Pulse 
• Lying Side Crunch Reach 
• Alternating Bent Knee Extensions 
• Alternating Straight Leg Drops 
• Reverse Crunch to Straight Leg Extension

Equipment Needed: None (optional weighted objects)
Format: Perform each movement for the prescribed repetitions and repeat for 3 rounds 

Circuit 1 

Move 1: Sumo Deadlift (12-15)

• Begin standing with your feet wider than shoulder width distance apart holding a weight in each hand with shoulder blades pulled back and down and core engaged. 
• Slowly hinge forward at the waist while pushing your hips back and keeping the weights close to your body (slight bend in knees).
• Bend forward as far as you can while maintaining a flat back. 
• Drive through your heels to come to standing and squeeze your glutes at the top.
• MOD: Perform this move with no weights and/or holding onto an object for support. 

Move 2: Lunge Sit Backs (12-15 each side)

• Begin in a floor lunge position with your knees bent at 90 degrees, back knee and front foot on the floor.
• Keeping your hips square to the wall in front of you, shoot your hips back to sit on your back foot.
• Using your back leg to drive you forward, come back to your starting position and squeeze your glute at the top (try not to use the front leg much).
• MOD: Perform reverse lunges by stepping backwards ad lowering yourself down to the ground or perform single leg squats to a chair.

Move 3: Skinny Sumos (12-15)

• Stand with your feet wider than hip distance, toes turned out slightly (sumo stance) and core engaged.
• 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, landing softly on the balls of your feet in a shoulder width stance. 
• Squat down again and as you jump, land softly in a sumo squat stance.
• Repeat back and forth for the prescribed repetitions.
• MOD: Make this a low impact move by squatting down to a chair and stepping each foot in and out rather than jumping.

Circuit 2

Move 1: Glute Bridges (20)

• Lie on your back with your knees bent, feet on the ground, and core engaged.
• 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, lightly tapping your booty to the floor and repeat.

Move 2: Sumo Squat Pulse (5×5)

• Stand with your feet wider than hip distance, toes turned out slightly (sumo stance) and core engaged.
• Shoot your hips back behind you for a squat, keeping your chest up tall weight back in your heels, and knees tracking your toes.
• In the bottom of the squat, drive through your heels to lift your body up 2-3 inches for a pulse and back down. 
• Perform 5 pulses and stand by powerfully driving through your heels and squeeze your glutes at the top. 
• MOD: Hold on to an object beside you to help stabilize.

Move 3: Reverse Lunge Curtsy Pulse (15 each side)

• Begin in a standing position with your core engaged and chest upright.
• Step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• Drive through your front heel so lift your back foot off the ground and shift it laterally into a curtsy lunge. 
• Shift back into a reverse lunge and repeat that lateral pulse for the prescribed repetitions. 
• MOD: Perform regular reverse lunges without the curtsy or hold on to a chair or wall beside you to help stabilize you.

1st Sequence

• Down Dog to Plank to Step Through Combo (R)
• Standing Plie
• Plie Jumps
• Down Dog to Plank to Step Through Combo (L)
• Standing Plie
• Plie Jumps

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2nd Sequence

• Plie to Curtsy (left leg) – add knee drive
• Repeat on Right Side
• First Position Releve
• Sun Salutation Flow

3rd Sequence

• Single Side Leg Releve Combo (R)
• Lateral Leg Lifts (L)
• Glute Kickback Combo (L)
• Repeat on Other Side
• Sun Salutation Flow

Equipment: None (optional weighted objects and elevated surface).
Format: Perform each movement for the prescribed repetitions and repeat for 3 rounds. 

Circuit 1:

Move 1: Bear Squat Thrust (10)

• Stand tall with your feet slightly wider than hip distance apart and your core engaged.
• Bend your knees and plant your hands on the ground in front of you.
• Step or jump your feet back to a tabletop position with shoulders stacked over your hands, hips stacked over your knees and your knees hovering 1-2 inches off the ground. Keep your core tight and back flat as you hold this position and push away from the ground. 
• Jump or step your feet back to your hands, loading your weight in your heels and power up to a low squat hold.
• Jump or step back to your bear crawl position and repeat for the prescribed repetitions.
• 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.

Move 2: Single Leg Lunge (10-12 each side)

• Begin standing with your core engaged, chest upright and your right knee slightly bent so it’s off the ground (stabilize with your left side).
• Keeping your power in your left foot and your right foot staying bent slightly behind you, slowly lower down as far as you can while bringing your right shin and top of the foot to touch the ground. 
• Trying not to assist with your right leg, power through your front heel to come back to standing and squeeze your glute as you come up. (Ensure your knees are tracking your toes and not buckling in or swaying out.)
• Repeat all reps on one side and then repeat on the other. 
• MOD: Hold on to a chair or wall to help stabilize or perform reverse lunges in place of this.

Move 3: Elevated Glute Bridges (15-20)

• Lie on your back with your knees bent, heels on an elevated surface and core engaged.
• Powering through your heels, drive your hips to the ceiling and squeeze your glutes at the top. Be sure to engage your core all the way to the top rather than arching your back.
• Slowly lower your hips back down, one vertebrae at a time, lightly tapping your booty to the floor and repeat. 

Circuit 2:

Move 1: Single Leg RDL to Glute Kickback (10-12 each leg)

• Begin standing on your left leg with your right leg lifted and slightly bent, shoulder blades pulled back and down and core engaged.
• Slowly hinge forward at the waist while pressing through your front heel, pushing your hips back and letting your right knee float backward. Hinge forward as far as you can while maintaining a flat back and be sure you’re not rounding your shoulders or locking out your knee.
• When you reach the end of your range of motion, stabilize yourself with your left leg and perform a glute kickback with your right leg by pressing the sole of your foot to the ceiling.
• Drive through your front heel to slowly bring yourself back to standing.
• Repeat all reps on one side and then switch legs. 
• MOD: Hold onto the wall and remove the glute kickback to focus more on stability and hamstring strength.
• Optional: Hold a weighted object with both hands or one in each hand to add resistance to this movement.

Move 2: Split Squat Jumps (10-12 each leg)

• Begin in a forward lunge position, knees bent, chest upright and core engaged.
• With your weight in your front foot and your knees tracking your toes, jump up and switch your front and back legs, landing lightly back in your lounge position. 
• MOD: Perform alternating reverse lunges to make this low impact or hold onto the wall or back of a chair for help with balance. 

Move 3: Goblet Squat (15)

• Stand with your feet slightly wider than hip distance apart, core engaged and hold a single dumbbell with both hands by one end.
• Keeping your chest up tall and weight back in your heels, squat straight down and shoot your hips back slightly. Ensure your knees aren’t buckling in and your chest is upright. 
• Drive through your heels and power through your posterior chain to return to standing.
• MOD: Sit down to an object (chair, ottoman, bench, etc) OR remove the weight and just perform a bodyweight squat.

Equipment: Elevated Surface.

Format: Perform each movement for the prescribed repetitions and repeat for 3 rounds. Rest as needed. 

Superset 1:

Elevated Hip Thrusters (12-12-12)

• 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 for 12 reps.
• Next, lift one foot off the ground and drive through the heel of the foot on the ground to perform a single leg thruster. Perform all 12 reps on one side before switching to the other.
• MOD: Perform this on the ground rather than an elevated surface.

Static Lunge Pulse Jumps (8-12 each side)

• Stand in a lunge position with your right foot forward, left foot back about 3 feet with your chest up tall, core engaged and weight in your front heel.
• Bend both knees to lower yourself towards the floor while keeping the front knee behind the toes and be sure to lower straight down rather than forward.
• Keep your chest up tall and core engaged as you power through your front heel to jump back to your starting position.
• Land lightly back on the balls of your feet and repeat all repetitions on one side before switching.
• MOD: Take out the jump to make this low impact.

Superset 2: 

Squat to Box + Pistol Squats (10-10-10)

• Stand with feet about hip distance apart, with your core engaged. 
• Begin sending 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.
• Squat all the way down to your box or chair to a seated position. 
• Power through your heels and posterior chain to return to standing, squeezing your glutes at the top and repeat.

Sumo Jump Squats (8-12)

• Stand with your feet slightly wider than hip distance apart, core engaged (Optional: resistance band placed at mid thigh, holding weights on your shoulder).
• Shoot your booty back behind you, keeping your chest up (don’t bend forward) and weight back in your heels.
• Drive through your heels and power through your posterior chain to come back to a standing position.
• MOD: Squat down to an elevated surface.

Superset 3: 

Standing Donkey Kicks/Fire Hydrants (8-8 each side)

• Begin standing, holding onto the back of a chair, hinge at the hips slightly and engage your core. 
• Brace yourself on your right foot as you bend your left leg and kick it back toward the ceiling for a donkey kick, initiating this movement through your glute. (Be sure to keep your hips square and your core engaged rather than opening your hips to kick your foot further back.) 
• Perform all repetitions on one side and then, while keeping your leg bent, perform a fire hydrant by lifting your leg laterally. 
• Perform all repetitions and then switch legs and start back with donkey kicks. 

Lateral High Knees to 3 Squat Taps (4 each side)

• Begin standing on the right side of your mat with your core engaged and chest upright.
• One at a time, run your knees up toward your chest in a fast running motion and move your body to the left. 
• When you get to the other side of your mat, jump your feet out into a wide sumo squat position, sending your hips back behind you and keeping your chest up tall (not bending forward), weight back in your heels and knees tracking in line with your toes. As you squat down, reach toward the floor with one hand.
• Come back up to standing by driving up through your heels and squeezing your glutes as you powerfully jump from this wide leg squat, bringing your feet together and then jump back out to a wide squat touching the ground with the other hand.
• Perform 3 squats and then move back to the other side of your mat by running your knees to your chest.
• Repeat this back and forth from high knees to squat taps. 
• MOD: Remove the jump for a low impact option.

Equipment Needed: None (optional pillow).

Format: Perform each movement for the prescribed time and repeat for 3 rounds. Rest as needed. 

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

• Come into a fighter stance with your left foot slightly in front of your right, and get 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. 
• As you come back to center, drive your left knee up to your chest, crunching your torso. 
• Step your right foot out wide to sumo squat to the other side and repeat on the right side. 
• Alternate back and forth for the prescribed time. 

Move 2: Down Dog Flow with Alternating High Leg Raise (1:00)

• Begin in a tall plank position with your core engaged and your shoulders stacked over your hands.
• Press your hips back into a down dog position, keeping your head in line with your arms. Your weight should be evenly distributed between your palms, and your heels should reach toward the floor.
• In your down dog position, extend your left leg out behind you and toward the ceiling and hold.   
• While keeping your leg extended, shift back to your tall plank position, engaging your core and flattening your hips and hold. 
• Shift back to your down dog position, switch legs and repeat. 
• MOD: Place hands on an elevated surface (chair, couch) or perform from a kneeling position.

Move 3: Alternating Reverse Lunges with Squat to High Knee (1:00)

• Begin in a standing position with your core engaged and chest upright.
• Step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• As you return to standing, power through your front heel and as you bring your back foot forward, drive your knee up to your chest for a crunch.
• Step your right foot out into a wide squat position and perform a sumo squat. 
• Come back to standing and repeat with your left leg and alternate back and forth (ensure your knee is not shooting out over your toe and maintain an upright chest). 
• MOD: Hold on to a chair or wall to help stabilize.

Move 4: Pillow Pass Through’s (0:45)

• Lie on your back with your core engaged and your pillow or exercise ball between your feet. 
• With your lower back pressed slightly into the mat and your legs bent or straight, bring your legs and arms together to transfer the pillow into your hands.
• Extend your body out by bringing your arms overhead and your legs straight out, all while keeping your lower back pressing into the mat. 
• Reverse that movement by bringing your arms and legs back together to transfer the pillow back to your feet. Repeat this movement back and forth. 
• MOD: Keep your knees bent throughout this movement. 

Move 5: Prisoner Squat with Knee Crossover Drive (1:00)

• 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 left knee up and across your body. 
• Come back down to a kneeling position and repeat back and forth.
• MOD: Hold on to an object to assist you in getting up and down.

Move 6: Superwoman Lifts with Trap Activators (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.
• As you lift your body off the mat, draw your elbows back towards your ribcage, focusing on the squeeze between your shoulder blades.
• Re-extend your arms, and lower both arms and legs back to the starting position.
• 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 7: Surfer Pop Ups (0:45)

• Start in a standing position with your feet hip distance apart.
• Bend your knees and plant your hands on the floor in front of you and jump or step your feet back into a tall plank position with your hands stacked directly below shoulders and your core engaged.
• Pop your feet over to the right side, landing in a deep squat with feet turned out. Pop up and do a jump squat. Plant your hands again and jump back into a tall plank.
• On the next rep, jump to the left side and repeat.
• MOD: If this is too challenging or you start to get winded, step your feet to the side and stand up in a body squat instead of jumping.

Equipment Needed: Weighted objects (water bottles, dumbbells, etc) and an elevated surface.

Format: Perform each movement for the prescribed time/repetitions and repeat for 3 rounds. Rest as needed. 

Superset 1:

Move 1: 2 Way Lunge (8-10 each)

• Begin in a standing position with your core engaged and chest up tall.
• Step out to the right in a wide stance, bending the right knee as you shoot your hips back into a lateral lunge position. Keep your front knee in line with your toe and keep your weight back in your heel and hips. 
• Power through your right heel to come back to standing and then perform a reverse lunge by stepping your right foot back behind you. Bend your back knee until it nearly touches the ground in a 90 degree angle.
• Power through your front heel to come to standing and repeat. 
• Perform all reps on one side and then switch.
• MOD: Place a chair in front of you and use the back for balance. Do not use weighted objects. Instead work on your form in sending your hips back and keeping your weight back in your heels and not over your knees.
• Advanced option: Hold a weighted object in each hand letting your arms hang at your sides.

Move 2: Skaters (0:30)

• 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 hand down to touch the ground. 
• Power off your front heel and as you come back up to standing, step or hop laterally to the right side of your mat to perform a curtsy lunge with your left leg and repeat. 
• MOD: Take the hop out and do alternating reverse lunges.

Superset 2:

Move 1: Single Leg Hip Thrusters (8-10 each)

• 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. (Optionally, you can add a weight to your left hip crease).
• Drive 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.

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.

Superset 3:

Move 1: Curtsy Lunge (8-10 each)

• Begin in a standing position with your core engaged 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.
• In your lunge position, ensure that your chest remains upright and your left knee does not rotate or press out over your left foot to maintain stability.
• Return to start and repeat. Perform all reps on one side before switching.
• MOD: Hold on to a chair or wall to help stabilize yourself or perform reverse lunges, where rather than your knee coming behind your front heel at an angle, you step straight back.

Move 2: Squat Taps (0:30)

• Begin in a standing position with your core engaged and chest upright.
• Jump your feet out into a wide sumo squat position, sending your hips back behind you and keeping your chest up tall (not bending forward), weight back in your heels and knees tracking in line with your toes. As you squat down, reach toward the floor with one hand.
• Come back up to standing by driving up through your heels and squeezing your glutes as you powerfully jump from this wide leg squat, bringing your feet together and then jump back out to a wide squat touching the ground with the other hand.
• MOD: Take the jump out by stepping your right foot out into a sumo squat then bring your feet back together and repeat on the left side. 

Amazing job, Rockstar! Stay strong, stay focused and keep being awesome! And don’t forget to check in and let us know how you did.

Equipment Needed: Weighted Objects (water bottles, household objects or dumbbells).

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

CIRCUIT ONE:

Move 1: Fire Hydrant to Leg Extension Series (0:45-1:00 each side)

• Begin in a kneeling tabletop position with your shoulders stacked over your hands and your core engaged. 
• Keeping your knees bent, lift your left leg out to the side, initiating the movement with your left glute. Repeat for 15 repetitions. 
• Then, drop down to your right elbow, straighten your left leg out to the side and perform 15 straight leg lifts.
• Do all reps on one side and then switch sides and repeat on the other side. 

Move 2: 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. (Optionally, you can add a weight to your left hip crease).
• 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.

Move 3: Plie Star Jumps (0:30)

• Stand with your feet slightly wider than hip distance apart, core engaged.
• Perform a squat by shooting your hips back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up, engaging your core.
• Power up through your heels and jump up bringing your arms overhead and your legs out to end in a star position.
• Land softly on the balls of your feet and repeat.
• MOD: Use a chair or box to help cue you with good form in your squat so you’re not loading all your weight forward, or bending at the waist. As you’re beginning, do full body extension instead of jumping for a lower impact version.

CIRCUIT TWO:

Move 1: Deadlifts (8-12)

• Begin standing and hold one dumbbell in each hand with shoulder blades back and down and core engaged.
• Slowly hinge forward at the waist while pushing your hips back and keeping the weights close to your body.
• Bend forward as far as you can while maintaining a flat back.
• Drive through your heels to come to standing and squeeze your glutes at the top.

Move 2: Reverse Lunges (8-12 each side)

• Begin in a standing position with your core engaged and chest upright.
• Step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• As you stand up, power through your front heel and bring your back foot to meet your front foot as you come to standing.
• Repeat with your left leg and alternate back and forth (ensure your knee is not shooting out over your toe and maintain an upright chest). 
• MOD: Hold on to a chair or wall to help stabilize.

Move 3: Skater Lunges (0:30)

• 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.

Equipment Needed: Weighted Objects (water bottles, household objects or dumbbells).

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

Superset 1

Move 1: Standing Side Leg Raises (10-15 each side) 

• Begin standing next to a wall with your right hand placed on the wall for support.
• With your core engaged, laterally lift your left leg straight out away from your body and contract your glute.
• Slowly bring your leg back towards your midline and repeat.
• Optional: Hold a weighted object against your outer thigh to add resistance. 

Move 2: Squats (8-12)

• Stand with feet about hip distance apart, with your core engaged. 
• Begin sending 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.
• Power through your heels and posterior chain to return to standing and repeat. 
• MOD: Squat down to a couch or chair. 
• Optional: Hold weighted objects on your shoulders for added resistance.

Move 3: Single Leg Hip Thrusts (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.
• Optionally: Add weight to your hip crease to increase the resistance.

Superset 2

Move 1: Lying Clam Shell to Straight Leg Lifts (10/15 each side)

• Lie on your right side with your elbow underneath your shoulder and your knees bent and stacked on top of each other.
• Keeping your knees bent, and your feet together, open your hips by lifting your top (left) knee toward the ceiling as if you are opening a clamshell. Bring your knees back together and repeat for the prescribed repetitions.
• Straighten your legs out and perform the same movement with your legs straight out, lifting your left leg toward the ceiling, bringing it back down slowly and repeat for the prescribed repetitions.
• Switch sides and repeat.
• Optional: Hold a weighted object against your outer thigh to add resistance. 

Move 2: Hamstring Pull Ins (or Bridge Lifts) (8-12)

• Begin in a seated position on the floor with your legs straight out in front of you, torso up tall, arms back behind you with your chest open wide and hands on the floor – fingers facing forward.  
• Press your heels into the mat and lift your hips up and through, squeezing your booty and the top to end in a reverse tabletop position with your knees bent.
• Slowly lower yourself down and repeat.
• MOD: Lie flat on the ground with your knees bent and perform a glute bridge.
• Optional: Place a weight on your hips for added resistance. 

Move 3: Split Stance Single Leg Romanian Deadlift  (8-12 each side)

• Begin standing with your right leg placed slightly behind you like a kickstand, holding one weight in each hand with shoulder blades back and down and core engaged.
• Slowly hinge forward at the waist while pressing through your front heel, pushing your hips back and keeping the weights close to your body. Hinge forward as far as you can while maintaining a flat back.
• Drive through your front heel to come to standing and squeeze your glute at the top.
• Repeat and then switch legs. 

Equipment: Weighted objects (water bottles, dumbbells, etc); optional ankle weights and mini band.
Format: Perform each movement for the prescribed time/repetitions and repeat for 3 rounds, resting as needed.

CIRCUIT 1:

Move 1: High Knee Runners (0:30-1:00)

• Begin in a standing position with your core engaged and chest upright.
• One at a time, run your knees up toward your chest in a fast running motion.
• MOD: Slow this move down to a low impact march in place. 

Move 2: Goblet Squats (8-12)

• Stand with your feet slightly wider than hip distance apart; core engaged.
• Hold a single weighted object in both hands by one end.
• Send your hips back coming into a squat. Bring 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 power through your posterior chain to come back to a standing position, squeezing your glutes at the top. 
• MOD: Squat down to a knee-height surface (chair, ottoman, bench, etc). Only squat as far down as you can maintain an upright torso. Until you feel solid n your form, perform this without weight.

Move 3: Lateral Step Up to High Knee (8-12 each side)

• Begin standing beside step or box with your core engaged. Hold weights on your shoulders, keeping your shoulders engaged back and down.
• Step up to the left, keeping your weight back in your left heel and your chest upright.  
• As you come to standing, drive your right knee up to your elbow for a side crunch.
• With control, step your right foot back down and send your hips back into a squat.  Your left foot will remain on the step.  Keep your chest up and engage your core as you squat it back, keeping the weight back in your heels.
• Drive back up to standing and complete all reps on your right side before repeating on the left.
• MOD: Start out with no weight. Hold onto the wall or a chair back as you step up and only bring the side knee crunch in when you feel like you have good balance.

CIRCUIT 2:

Move 1: Split Squat Jump (0:30-0:45)

• Begin in a forward lunge position, knees bent, chest upright and core engaged, with your front knee parallel with your front foot, feet lined up with each other and your weight back in your front heel.
• Jump up and switch your front and back legs, landing lightly with your weight balanced in your front heel. Remain  light through the toes and keep your chest up.
• MOD: Perform alternating forward lunges to make this low impact. Hold onto the wall or back of a chair for balance. Feel free to hold weighted objects to make the low impact move more challenging. 

Move 2: Elevated Bridge Lift with Leg Raise (8-12 each side) 

• Begin with your back on the mat, knees bent and heels down on an elevated surface, ideally one that’s at knee height.
• Find “blueberry spine” – notice the natural curve in your lower back, and imagine you put a big blueberry right at the highest point of the curve. Using your core strength, flatten your back onto the blueberry without totally squashing it. Feel your core turn on.
• Maintaining this position, lift your left foot off of your box and press down through your right heel to lift up into a single leg bridge. Bring your left leg in toward your face and then return it to the start position, lowering your hips down at the same time.
• Reset blueberry spine and repeat until you complete your reps, then move on to the other side.
• MOD: Keep both feet on the floor rather than elevating them and perform this single leg bridge from the floor.  

Move 3: Sumo Squat Calf Raise Series (0:45-1:00)

• Begin standing with your feet out wider than hip distance, weight back in your heels and core engaged. Hold (optional) weighted objects at your shoulders. 
• Send your hips back, keeping your core engaged and chest up. Follow the video cues for the heel lifts.

Optional Equipment: Elevated surface, weighted objects and/or ankle weights

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

Move 1: Bird Dog Crunch (0:30 each side)

• Begin in a kneeling tabletop position with your shoulders stacked over your hands and your core engaged. 
• Extend your right arm and left leg, keeping your core engaged and not allowing your hips to rotate.
• Bring your right elbow to meet your left knee below your body, coming into a crunch. 
• Do all reps on one side and then switch sides and repeat on the other side. 
• MOD: keeping both hands on the mat, extend just your leg behind you and crunch it in below your body.

Move 2: Mountain Climber Sumo Squat Thrust (1:00)

• Begin in a tall plank position with your shoulders stacked over your hands and core engaged. 
• Keeping your hips down, alternate running your knees to your chest and back out 4 times (mountain climbers), and then step or jump your feet towards your hands, load your weight in your heels and come back to standing either by body squatting up (low impact) or jump squatting up (high impact).
• MOD: Start this move with your hands on an elevated surface, and choose to either step in and out or jump, and to either body squat or jump squat.

Move 3: Single Leg Split Squats (0:45 each side)

• Begin with your left foot elevated behind you, torso upright and core engaged. Your right foot should be positioned at a distance away from your left foot so that as you lower into a squat, your knee bends to 90 degrees.
• Squatting on your right side to a 90 degree bend, keep your head and chest upright, core engaged. You may hold weighted objects – either on your shoulders or at your sides, just keep your shoulders engaged so the weighted objects do not pull you forward.
• Press through your right heel as you come back to standing. Repeat, then move on to the other side.
• MOD: In the absence of an elevated surface, you can do this in a forward lunge position with your back foot on the floor. 

Move 4: Superwoman Lifts to Trap Activators (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.
• As you lift your body off the mat, draw your elbows back towards your ribcage, focusing on the squeeze between your shoulder blades.
• Re-extend your arms, and lower both arms and legs back to the starting position.
• 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: Alternating Reverse Curtsy Lunges (1:15)

• Begin in a standing position with your core engaged 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.
• In your squat position, ensure that your chest remains upright, and your left knee does not rotate or press out over your left foot to maintain stability.
• Return to start and repeat on the opposite side.
• In this workout, I’ll build on this move, adding in squats, as well as optional side knee raises. In your squats, keep your knees tracking in line with your toes, send your hips straight back while maintaining an upright chest, and engage your core as you squat down.
• MOD: Hold on to a chair or wall to help stabilize yourself or perform reverse lunges, where rather than your knee coming behind your front heel at an angle, you step straight back.

As you work through the sequence with me, you’ll not only be sculpting amazing definition but strengthening muscles that are often underused and underdeveloped.

As we slow things down, this a great opportunity to be super mindful of your form and keep your core engaged-belly button coming in and up, shoulders rolled back and knees tracking in line with your toes.

1st Sequence:

• Bird Dogs (Left)
• Fire Hydrants (Left)
• Fire Hydrant Pulses (Left)
• Bird Dogs (Right)
• Fire Hydrants (Right)
• Fire Hydrant Pulses (Right)
• Cat Cow

2nd Sequence:

• Wide Plie Squats
• Wide Plie Lateral Lift (L)
• Lateral Lift Pulses (L)
• Reverse Lunge Pulses (L)
• Reverse Lunge to Leg Extension (L)
• Standing Fire Hydrant Pulses (L)
• Wide Plie Squats
• Wide Plie Lateral Lift (R)
• Lateral Lift Pulses (R)
• Reverse Lunge Pulses (R)
• Reverse Lunge to Leg Extension (R)
• Standing Fire Hydrant Pulses (R)

  

3rd Sequence:

• Wide Plie Squat Heel Raise Series
• Plie Thigh Pulses
• Standing 45 degree Leg Extensions – add Back Fly (L)
• Standing Side Crunch (L)
• Standing 45 degree Leg Extensions – add Back Fly (R)
• Standing Side Crunch (R)
• Standing Leg Extension to Side Crunch (L)
• Standing Leg Extension to Side Crunch (R)
• Standing Leg Extension to Forward Crunch to Side Crunch (L)
• Standing Leg Extension to Forward Crunch to Side Crunch (R)

4th Sequence:

• Side Lying Leg Raise Series (L)
• Side Lying Leg Raise Series (R)
• Single Leg Bridge Lifts; Add in optional Chest Press
• Hamstring Pull Throughs; Add in alternating single leg variation
• Alternating Side Bends
• Scissors High to Low
• Full Body Roll Ups; Add knee or leg lifts
• Prone Leg Extension Series

1st Sequence

• Second Position Plie Squats 
• Add Mini Hop
• First Position Straight Leg Lifts L
• Heel Lifts
• First Position Straight Leg Lifts R
• Heel Lifts
• Reverse Lunges (optional slides) L
• Reverse Lunge to Biceps Curls L
• Reverse Lunges (optional slides) R
• Reverse Lunge to Biceps Curls R
• Heel Lifts

2nd Sequence

• Wide Sumo Plie Squats
• Inchworm Walk Out to 5 Push Ups 
• Wide Sumo Plie Squats – Heel Lift Variations 
• Inchworm Walk Out to 5 Push Ups 
• Wide Sumo Plie Squat Hops with T Arms
• Inchworm Walk Out to 5 Push Ups 

3rd Sequence

• First Position Hinged Bent Knee Lifts L
• Heel Lifts 
• First Position Hinged Oblique Crunches L
• First Position Hinged Bent Knee Lifts R
• Heel Lifts 
• First Position Hinged Oblique Crunches R
• Reverse Curtsy Lunge (optional slides) L
• Reverse Curtsy Lunge with Lateral Raise L
• Reverse Curtsy Lunge (optional slides) R
• Reverse Curtsy Lunge with Lateral Raise R

4th Sequence 

• Plank Hold with Alternating Shoulder Taps 
• Superwoman Lifts to Trap Activators
• Repeat for 2 rounds

5th Sequence

• Lateral Leg Lifts 
• Heel Lifts
• Alternating Lateral Lunge (optional slides)
• Alternating Lateral Lunge with Biceps Curl to Overhead Press 

6th Sequence

• Bridge Lift Pulse With Cactus Arms 
• Bridge Lift Leg Slides
• Bent Knee Crunches
• Bent Knee Toe Touchdowns 
• Bent Knee Crunches
• Bridge Lift Leg Slides
• Bent Knee Toe Touchdown Extensions

Format: Perform each movement for the recommended reps/time and repeat entire circuit for 3 rounds

1. Lateral Skipping Sumo Squats (0:45-1:00)

• Begin standing with your feet slightly wider than hip distance in a sumo squat, with your right foot elevated on a bosu ball or rolled up towel.
• With your core engaged, squat down by shooting your booty back behind you, keeping your chest up (don’t bend forward) and weight back in your heels.
• As you drive through your heels and power through your posterior chain to come back to a standing position, hop laterally to your right, switching the foot that is on the object to land in a sumo squat on the other side. 
• Perform this movement back and forth hopping from right to left out of your squat.
• MOD: Take the low impact variation by removing the jump and simply stepping from side to side.

2. Inchworm to Side Plank (3-5 each side)

• Begin standing at the end of your mat, bend your knees to squat down and place your hands on the ground below your shoulders. 
• Walk your hands out into a tall plank keeping your core tight and back flat (not arched) and pivot your body to one side,  reaching your arm up to the side.
• Your hand that’s making contact with the floor should be stacked below your shoulder, and you can stack or scissor your feet (one foot behind the other). Option to also lift the top leg for a more challenging star plank variation.
• Rotate back down to your tall plank position and walk yourself back up to standing, and repeat on the other side. 
• MOD: Perform the side plank rotation from a kneeling plank position.

3. Thrusters (8-12)

• Position your back on an elevated surface (couch or chair). Get the edge of the surface at the base of your shoulder blades. Bend your knees and have them at 90 degrees.
• Optionally, add one to two weighted objects to your hip creases.
• Drop your hips down toward the floor and then press up, driving your heels down and squeezing your glutes at the top.
• Drop your hips back down toward the floor with control and repeat. 
• MOD: Perform a bridge lift which will target these muscles in a similar fashion. Lie on the mat with your lower back pressed down and knees bent. Press your hips up and squeeze your glutes. Repeat.

4. Ball Pass Through (8-10)

• Lie on your back with your core engaged and your exercise ball or towel/pillow between your feet. 
• With your lower back pressed slightly into the mat and your legs bent or straight, bring your legs and arms together to transfer the ball into your hands.
• Extend your body out by bringing your arms overhead and your legs straight out, all while keeping your lower back pressing into the mat. 
• Reverse that movement by bringing your arms and legs back together to transfer the ball back to your feet. Repeat this movement back and forth. 
• MOD: Keep your knees bent throughout this. You may also keep your head down on the mat.

5. Single Leg Deadlift (8-10 each side)

• Begin standing with your weighted objects in each hand with shoulder blades pulled back and down and core engaged.
• Keeping both feet on the ground, perform 2-5 deadlifts to set your form. Hinge forward keeping your weighted objects close to your body (they will kiss your shins as you get to that point in your bend) while pressing your hips back. Your core should remain engaged and you will only bend forward to 90 degrees – with a flat back. Your knees may remain soft (not hyperextended). 
• Using the strength in your glutes,  return to your start position the same way you came down.
• Once you feel stable and satisfied with your form, transition to one leg. Perform the same movement on one leg. Tap your other foot down anytime for stability. Use lighter or no weight at all if you are new to this, as the form is tricky on one leg.
• MOD: Perform deadlifts on both feet to continue to master your form. Once you can do regular deadlifts with some weight, build up to the single leg deadlift with no weight at all. Add it in once you can perform 8-12 single leg deadlifts on both legs with no weight without stopping.

6. Back Extensions (8-12)

• Position yourself over your exercise ball so the ball is at the base of your stomach. Put your feet against the wall and begin bent over the ball.
• Position your hands below your chin and lift your torso upward using your lower back and upper glutes to reach full extension.
• Pause briefly, then return to the starting position.
• MOD: Do this on the ground with a rolled up towel under your hips instead of an exercise ball, or simply fully extended on the mat with no towel as the top half of a superwoman lift..

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

Format: Perform each exercise for the prescribed amount of time and repeat for 3 rounds.

A1: Goblet Squats (0:30)

• Stand with your feet slightly wider than hip distance apart, core engaged. 
• Hold a single dumbbell in both hands by one end.
• Squat down by shooting your booty back behind you, keeping your chest up tall (don’t bend forward) and weight back in your heels.
• Drive through your heels and power through your posterior chain to come back to a standing position.
• MOD: Sit down to an object (chair, ottoman, bench, etc) OR remove the weight and just perform a bodyweight squat.

A2: Romanian Deadlift (0:30)

• Begin standing and hold one dumbbell in each hand with shoulder blades back and down and core engaged. 
• Slowly hinge forward at the waist while pushing your hips back and keeping the dumbbells close to your body.
• Bend forward as far as you can while maintaining a flat back. 
• Drive through your heels to come to standing and squeeze your glutes at the top. 

A3: Elevated Abduction Glute Bridge (o:50)

• Come down to your mat, back is flat to the mat with your knees bent and feet together on the ground or on an elevated surface. 
• Butterfly your legs out away from the midline of the body and engage your core by driving your lower back gently into the mat.
• Keeping your legs in a butterfly position, bridge yourself up by pressing your heels into the floor or elevated surface, squeezing your glutes and keeping a tight core.
• Let yourself back down gently to the mat for a quick touch, and repeat.
• Pro Tip: Add a dumbbell to your hip crease to increase the resistance.

B1: Lateral Leg Swings (0:30 each side)

• Begin in a tabletop position with your shoulders stacked over your hands, core engaged, and back flat.
• Straighten out your right leg behind you and cross it over to touch your foot to the ground on the left.  
• Swing it out to the right in line with your body and squeeze your outer glute. 
• Repeat for time and then switch sides. 

B2: Broad Jump Reverse Lunges (0:50)

• Start with your feet hip-width apart and core engaged. 
• Slightly bend your knees and powerfully jump forward as far as you can.
• Step your right foot back behind you, begin bending your back knee until your back knee nearly touches the ground in a 90 degree angle. 
• As you stand up, power through your front heel to come to standing and meet your back foot. 
• Repeat the broad jump and lunge with your left leg and alternate back and forth. 
• MOD: Perform reverse lunges without the jump for a low impact option. 

C1: Single Kneeling Squats (0:30 each side)

• Begin by kneeling on your right knee and your left leg straight out to the side. 
• Shoot your booty behind you to sit back on your right heel.
• Power through your glute to end in a tall kneeling position and repeat.
• Pro Tip: Hold a dumbbell on each shoulder or one in front of you.

C2: Jump Squats + Lateral Single Leg Bounds (0:50)

Jump Squat

• Stand with your feet shoulder width apart.
• Begin pushing your hips back while bending your knees.
• Squat down by shooting your booty back behind you, keeping your chest up tall (don’t bend forward) and weight back in your heels.
• Powerfully drive through your heels and posterior chain to explosively jump.
• When you land, land softly on the balls of your feet and repeat. 
• MOD: Remove the jump and do Sumo squats, or squat to an object (chair, ottoman, bench, etc). 

Lateral Single Leg Bounds

• Start standing on one end of your mat. 
• Power off your right foot and lunge your body laterally to the other side of the mat to land on your left foot.
• Keeping one foot off the ground at all times, power off your left foot to return to the other side and repeat. 
• MOD: Take smaller, less explosive jumps or hold on to a chair in front of you and decrease the width of your jump. 

Perform each movement for the prescribed amount of reps and repeat the circuit for 3 rounds. 

1. Sumo Squats (10-12) 

• Begin with your feet wide and toes pointed out slightly. Keep your core engaged and torso lifted.
• Be careful not to bend forward at the hips – instead, shoot your booty back like you are going to sit down in a chair. Only go as deep as you can go without losing good form.
• Knees should be tracking in line with your toes as you keep your weight back in your heels. As you come up, squeeze your glutes and engage your core. Imagine you’re pressing the earth away from your as you come up.
• If you’re using a dumbbell, hold it on each end at your collar bone and keep your elbows in. If you want to use 2 dumbbells, hold one in each hand and keep them at your shoulders.
• If you are using a kettle bell, hold it up at your collar bone with both hands, or drop it down between your thighs.

2. Curtsy Lunge to Kick (15 each leg)

• A curtsy lunge is a slight variation of a reverse lunge. Hold a wall or chair for balance as needed.
• Begin with feet hip distance apart. Step your right leg back so that your right toes are behind and in line with your left heel. Squat down into a lunge.
• Make sure your front knee stays in line with your front toe, keep your torso upright and really engage your glutes.
• As you come up out of the lunge, kick the back leg up in front of you. Repeat all of your reps on one side and then switch.
• For an added challenge, grab a couple of light dumbbells.
• Be nice and controlled with this movement because you will be on one leg while you kick.

3. Hamstring Curls (12)

• Grab a swiss ball if you have one. Lie down on your mat and place your heels on the swiss ball with legs straight. Lift your hips up off of the mat.
• Dig your heels into the ball and drive the ball in towards your booty and then back out. Keep your core tight to keep your hips stable.
• If you don’t have a swiss ball, you can use sliders/paper plates/towels to do this move.
• Place your heels onto your slider and lie back onto your mat with leg straight. Lift your hips up and drive your heels in towards your booty and back out.
• MOD: If this is too challenging, lower your hips to the ground and do the same movement.

4. Surfer Pop-Ups (10)

• Find a tall plank position, hands stacked below your shoulders core engaged, back neutral and legs strong.
• Pop your feet over to the right side, landing in a deep squat with feet turned out. Pop up and do a jump squat. Plant your hands again and jump back into a tall plank.
• On the next rep, jump to the left side and repeat.
• MOD: If this is too challenging or you start to get winded, step your feet to the side and stand up in a body squat instead of jumping.

5. Stiff-Legged Deadlifts (10-12)

• Begin standing with feet slightly wider than hip distance. Place your hands on your hips and feel your hip bones. Make sure your hip bones are square as you hinge at the hips and fold forward.
• There should be a soft bend in your knees as you shoot your booty back. Make sure your shoulders don’t come down further than your hips. Keep your core engaged.
• To come up, squeeze your glutes and thrust your hips forward with power.
• When you’re ready to add weight, grab a couple of dumbbells or a barbell. Make sure your shoulders stay down and back. As you hinge forward, keep the weight close to your shins to protect your lower back.
• When you do this properly, you’ll really feel the hamstrings activate.

6. Calf Raises (15- 20)

• Grab a fairly heavy set of dumbbells and stand with feet hip distance apart.
• Lift up onto your toes and come back down.
• Two other variations are toes pointed out and toes pointed in. You can use any variation you like, or do all 1 variation per set.
• If you don’t have weights, you can use a staircase to drop your heels down for a great range of motion. 

Perform each superset for 3 rounds for the prescribed amount of reps. Rest as needed

A1: Banded Squats – 15 reps 

• Start standing with your feet hip distance apart, and core engaged.
• 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 your chest up.
• Actively press your knees out to keep tension on the band. 
• Power through your heels back to a standing position.
• MOD: Squat down to a chair.

A2: Glute Bridges –  20 reps 

• Lie on your back with your knees bent, feet on the ground, and core engaged.
• Pressing into the ground with your heels, drive your hips to the ceiling and squeeze your glutes at the top.
• Slowly drop your hips back down, lightly tapping your booty to the floor and press back up and repeat.

B1: Romanian Deadlifts – 15 reps 

• Start standing with your feet hip width distance apart, and core engaged.
• Keeping a soft bend in the knees, hinge forward at the hips bringing your hands toward your feet and pushing your booty back.
• Your back will be flat, with tension in your hamstrings and glutes. Be mindful of keeping your back flat and shoulders engaged.
• Lift the chest and press down through your heels to return to standing.

B2: Reverse Lunges – 12 reps each side (do all on one side then the other)

• Start standing with your feet hip width distance apart, and core engaged.
• Step your right 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).
• As you stand up, power through your front heel and come to standing.

C1: Lateral Squat Walks – 10 reps each direction

• Starting with your feet hip-width apart and core engaged, drop down into a squat position.
• Make sure your booty is shooting back behind you like you are sitting on a chair an your chest is up tall.
• Staying low, take a few slow, lateral steps to the right.
• After a few steps to the right, do the same to the left and repeat. 

C2: Donkey Kicks – 15 reps each leg

• Start in a tabletop position on your forearms (or hands) and knees with your shoulders stacked over your elbows (or wrists if you’re on your hands), 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 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.