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: none; optional elevated surface

Format: 3 rounds for prescribed time

Squat to Cross Over Knee Drive (0:30)

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

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

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

Alternating Reverse Lunge to Squat Jump (0:30)

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

Floor Wipers (0:30)

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

Lateral Lunge Hop (0:30)

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

Equipment: blocks, strap, blanket or cushion for knee padding

Sequence 1:

• Cat-cow
• Downdog
• Puppydog
• Thread the Needle

Sequence 2:

• Downdog
• Dynamic lunge to half split
• Kneeling lunge with lateral side bend
• Chaturanga sequence to belly
• Prone spinal twist

Sequence 3:

• Downdog
• Kneeling lunge with lifted back heel
• Chaturanga sequence to belly
• Half bow pose
• Child’s pose

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Sequence 4:

• Table top
• Side plank sequence
• Downdog

Sequence 5:

• Downdog to table top
• Mountain pose
• Standing splits

Sequence 6:

• Plank
• Side plank to each side
• Child’s pose
• Side plank to partridge pose

Sequence 7:

• Wild thing sequence

Sequence 8:

• Easy pose
• Wrist circles, shake out arms, eagle arms
• Seated cat-cow
• Shoulder rolls
• Breaths of awareness

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

Circuit 1:

Romanian Deadlifts (8-12)

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

Glute Bridge Chest Flye (8-12)

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

Hinged Underhand Row (8-12)

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

  

Circuit 2:

KANG Squats (8-12)

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

Arnold Press (8-12)

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

Knee Drivers R/L (0:30)

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

Equipment: weighted objects (dumbbells, water bottles, jugs or other), optional elevated surface
Format: 3 rounds for prescribed time/reps.

Circuit 1:

Down Dog to Push Up to Plank with Slow Mountain Climber (1:00)

• Begin in a tall plank position on your mat with shoulders stacked over wrists, braced core, a flat back and neutral gaze (not looking up or down).
• Send your hips up and back, keeping your head in line with your arms as you come into a down dog. Your weight should be evenly distributed between your palms, and your heels should reach toward the mat (bending at the knees is helpful for tight hamstrings).
• Shift back into a tall plank, bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to a tall plank.
• Brace your core and perform slow mountain climbers, alternating driving knees in towards your chest. Maintain a flat back, without lifting your hips, and keep your gaze neutral.
• Repeat sequence for allotted time.
• MOD: Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

  

Triceps Kickbacks (8-12 each side)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body with a flat back, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Draw your elbows up and back beside your ribcage and perform tricep kickback by kicking your arms straight back and contracting your triceps.
• Keep your elbows beside your ribcage as you bend your arms and repeat the kickback from a hinged position for max reps.

Wide Rows (8-12)

• 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, palms facing your body.
• Hinge forward at the hips at a 45 degree angle, keeping core braced and back flat. Allow your weighted objects to hang beneath your chest (without rounding your shoulders forward) and keep your head and neck in a neutral position.
• Using your back muscles, draw your elbows up, out, and back, squeezing between the shoulder blades.
• Maintaining the positioning of your body, lower the weight back down with control.
• Repeat this sequence for max rep range.

Circuit 2:

Hammer Curl to Bent Arm Lateral Raise (8-12)

• Begin standing with weighted objects in both hands and palms facing your sides.
• With a braced core and shoulders back and down (as if they were against a wall), bend your arms at the elbows to curl the weights up to shoulder height.
• With control, lower the weights until your arms are bent around 90 degrees, and, keeping your ribcage down and core braced, lift both arms out to the side to shoulder height, maintaining a bend in the elbows and leading with your shoulders and elbows rather than your wrists.
• Slowly bring your elbows back to your sides with control and extend your arms to your sides to come back to the starting position.
• Repeat this sequence for max reps.

Bird Dog Crunch (1:00)

• Begin in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and a flat back with your wore braced.
• Extend your right arm and left leg while squeezing the glute of the extended leg, keeping your core braced and hips level.
• Draw your right elbow in to meet your left knee as you crunch your torso and contract your abs.
• Extend your right arm and left leg once more before returning to your tabletop position and switching sides.
• Continue alternating sides for allotted time.
• MOD: Keep both hands on the mat and extend just your leg behind you and crunch it in below your body.

Reverse Plank Hold with Walking Plank (0:45-1:00)

• Begin by sitting on the mat with legs outstretched and place your hands a bit behind and outside of your hips. Fingers can be facing forward or angled out.
• Keeping your shoulders back and down (not allowing them to roll forward or collapse towards your ears) press away through your hands and feet, squeezing the glutes and bracing the core to lift your hips and bring your body into a straight line.
• With control and minimizing any lowering or shifting of the hips, lift your right leg and bend it, planting the foot on the mat closer to your pelvis so that the right side of your body resembles a reverse tabletop.
• Lift your left leg and plant the left foot beside your right foot so that you are now fully in reverse tabletop position.
• With control, lift your right foot then your left foot to extend back into a reverse plank.
• Continue repeating this sequence, alternating on which side you start for the allotted time.
• MOD: Perform this with your hands or elbows on an elevated surface and/or remove the walk and perform a reverse plank hold.

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

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

Strength Circuit:

Alternating Lunge to Curl (8-12)

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

KANG Squat to Back Pull Row (8-12)

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

Glute Bridge Lift to Chest Press (8-12)

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

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Tabata Circuit:

Reverse Burpees

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

Jump Squat Pivot

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

Equipment: No equipment needed.

Format: Perform each exercise for the prescribed time/reps, and repeat the sequence 3 rounds.

Glute Bridge March (0:45)

• Begin by lying on your back with your knees bent, feet planted, core braced, and lower back making gentle contact with the mat.
• With your arms extended on the mat beside your body to support you, press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
• From this position, while maintaining elevated hips and a straight line from your shoulders to your knees, lift your left foot off of the mat and drive your knee towards your chest.
• Plant your left foot back down and repeat the knee drive with your right foot.
  Continue alternating legs for allotted time.
• MOD: Remove the march and hold the static glute bridge position.

Extend to Crunch (10)

• Begin lying on your back with your knees bent, 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 extend your legs out long 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 reps.
• MOD: Keep your arms lifted and extended the sides of your torso, and your legs bent, gently tapping your toes to the mat instead of fully extending your legs. 

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Bodyweight Good Mornings (10-12)

• Begin standing with your feet hip width distance, core braced, and shoulders back and down (as if you are standing against a wall).
• With a slight bend in your knees, hinge forward at the hips while maintaining a flat back and lower your torso until it’s nearly parallel to the mat, reaching your arms out long beside your ears.
• Pause for a moment and then drive through your feet to come back to a standing position, squeezing the glutes at the top.
• Repeat this sequence for allotted reps.

Leg Circles (0:45-1:00)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making gentle contact with the mat.
• With your arms extended beside your body on the mat for support, use your core to lift your shoulders off of the mat and extend your legs out long to a hover.
• Maintaining lifted shoulders, move your legs together clockwise and then counterclockwise in a circle, being mindful that your lower back maintains contact with the mat for the duration of this exercise.
• Repeat for allotted time.
• MOD: Place your hands behind your head, elbows out wide for neck support and keep your legs bent for the duration of this exercise.

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 (water bottles, dumbbells, household objects), optional high backed chair or wall

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

​​Move 1: Down Dog to Cobra

• Begin in a tall plank position on your mat with shoulders stacked over wrists, braced core, a flat back and neutral gaze (not looking up or down).
• Send your hips up and back, keeping your head in line with your arms as you come into a down dog. Your weight should be evenly distributed between your palms, and your heels should reach toward the mat (bending at the knees is helpful for tight hamstrings).
• Shift back into a tall plank and lower yourself with control down to your belly on the mat, untucking your toes so that the tops of your feet are on the mat.
• Keeping your palms on the mat underneath your shoulders, use the strength of your back to lift your torso off of the mat, being mindful of not shrugging your shoulders (your pelvis, lower ribcage and abdomen will remain on the mat)
• With control, lower your torso back to the mat, tuck your toes and press yourself back up to a tall plank position.
• Repeat this sequence for allotted time.
• MOD: Perform the pushup portions of this sequence with your knees on the mat.

Move 2: 3 Way Biceps Curls

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

Move 3: Alternating Overhead Press to Knee Raise

• Begin standing with feet hip distance apart, core braced, shoulders back and down (as if they were against a wall) and with one weight in each hand at shoulder height, palms facing each other.
• Maintaining a braced core, press the weight in your right hand straight up overhead, keeping your shoulder in its engaged position back and down and not allowing it to rotate forward.
• As you press your right weight up, simultaneously stabilize through your right foot on the mat as you drive your left knee up to hip height.
• Lower the weight and lifted leg with control back to the starting position and switch sides.
• Continue alternating sides for allotted time.
• MOD: Perform the overhead press and knee raises separately, first pressing both weights overhead and then alternating raising each knee.

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Move 4: Hand Release Push Ups

• Begin in a tall plank position on your mat with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower your body to the mat while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a prone position on your belly, use the muscles of your upper back to lift your palms away from the mat, squeezing in-between your shoulder blades.
• Plant your palms back beneath your shoulders and press yourself back up to a tall plank position.
• Repeat sequence for allotted time.
• MOD: Perform the pushup portions of this sequence with your knees on the mat.

Move 5: Triceps Kickback

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body with a flat back, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Draw your elbows up and back beside your ribcage and perform tricep kickback by kicking your arms straight back and contracting your triceps.
• Keep your elbows beside your ribcage as you bend your arms and repeat the kickback from a hinged position for allotted time.

Move 6: Jumping Jacks

• Start by standing with feet together and arms by your sides, core braced and shoulders back and down.
• Simultaneously jump your feet out wide as you bring your arms out and above your head, being mindful of now shrugging your shoulders.
• Jump your feet back together and bring arms back down to your sides, returning to your starting position and repeat for allotted time.
• MOD: Remove the jump and alternate stepping your feet out one at a time while bringing your arms over head.

Move 7: High Pull Row

• With weighted objects in both hands, palms facing your body, begin by standing with feet hip width apart, core braced, and shoulders back and down (as if they were against a wall).
• Push your hips back and hinge forward while maintaining a flat back, slightly bending your knees and keeping the weighted objects close to your shins.
• As you drive through your feet and squeeze your glutes to come back to standing, draw your weighted objects up and back evenly for a high pull row, leading with your elbows. Notice the muscles working between your shoulder blades.
• Repeat sequence for allotted time.

Move 8: Side Knee Drive R

• Begin by standing with your core braced, right foot extended to the side, and arms overhead.
• Powerfully drive your right knee out and up for an oblique crunch as you swiftly bring your arms down on either side of the knee, rotating your torso to face the raised knee.
• Return to the starting position with control.
• Repeat for the allotted time and 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.

Move 9: Side Knee Drive L

• Begin by standing with your core braced, left foot extended to the side, and arms overhead.
• Powerfully drive your left knee out and up for an oblique crunch as you swiftly bring your arms down on either side of the knee, rotating your torso to face the raised knee.
• Return to the starting position with control.
• Repeat for the allotted time and 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.

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

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

Round 1

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

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Round 2

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

Round 3

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

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

Circuit 1 (4 rounds):

Romanian Deadlifts (12,10,8,8)

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

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

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

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

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

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Circuit 2 (3-4 rounds):

KANG Squats (12,10,8,8)

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

Arnold Press (12,10,8)

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

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

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

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

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

Strength Circuit:

Slow burpee to hammer curl (8-12)

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

Single leg split squats (8-12 each side)

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

Overhead triceps extensions (8-12)

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

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Tabata:

Burpees

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

Skaters

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

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.

Circuit 1

Down Dog Toe Touch to Plank (0:30-0:45)

• Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Send your hips up and back, keeping your head in line with your arms as you come into a down dog. Your weight should be evenly distributed between your palms, and your heels should reach toward the mat (bending at the knees is helpful for tight hamstrings).
• Remaining in down dog, reach your right hand back to touch your left toes, replant your right hand and reach your left hand back to touch your right toes.
• With both hands planted back on the mat, shift yourself back into a tall plank position.
• Repeat sequence for allotted time.
• MOD: Perform this sequence with your hands placed on an elevated surface.

Alternating Hammer Curl (8-12)

• Begin standing with weighted objects in both hands with palms facing each other.
• With a braced core and shoulders back and down (as if they were against a wall), bend your right arm at the elbow to curl the weight up to shoulder height.
• With control, lower the weight back to the starting position and switch sides.
• Be mindful that you are keeping your elbow in beside your ribcage throughout this exercise.
• Continue alternating sides for max reps.

Chest Press to Chest Fly (8-12 each way)

• Begin lying on your back, knees bent, feet firmly planted on the mat and weighted objects in both hands.
• With a braced core and lower back making gentle contact with the mat, extend your arms straight over your chest with palms facing your knees.
• Draw your elbows down in line with your shoulders and wrists over elbows as you bend your arms, lowering the weights with control. Press the weights back over your chest to return to the starting position.
• From this position, shift your palms to face each other.
• With a slight bend in your elbows and keeping your shoulders pulled away from your ears, open your arms out wide, stopping when your elbows are in line with your chest.
• Using the strength of your chest, bring the weighted objects back to starting position.
• Repeat this sequence for max reps.

Lat Pullover (8-12)

• Begin lying on your back, knees bent, feet firmly planted on the mat, holding a single weighted object between both hands or two lighter weighted objects in both hands.
• With a braced core and lower back making gentle contact with the mat, extend your arms straight over your chest.
• With control, allow your arms to stretch toward the wall behind you for a lat pullover, being mindful to maintain gentle contact of your lower back on the mat.
• Use your lats to pull the weights back up to your starting position and repeat for max reps.

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Circuit 2

Jack Punches (0:30-0:45)

• Begin standing with your feet together, core braced, and shoulders back and down (as if they were against a wall) .
• Jump your feet out wide as you punch forward with your right arm.
• Jump your feet back together, bringing your arms back to the starting position, and switch sides.
• Continue alternating sides for allotted time.
• MOD: Make this move low impact by removing the jump and alternating stepping each foot out and back in.

External Rotation (10-15)

• Begin by standing with a braced core and shoulders back and down (as if they were against a wall), weighted objects in both hands.
• Bend your arms to 90 degrees, your elbows hugging in close to your body, and palms facing each other.
• Keeping your arms in this 90 degree position and elbows close to your body, externally rotate your arms by pulling the weights out to the sides.
• Reverse the movement to return to the center in your 90 degree position and repeat for max reps.

Tricep Press Ups (12-15)

• Begin lying on your stomach with your hands placed next to your chest on the mat and your elbows tight to your body.
• Ensure your shoulder blades are pulled down to keep your shoulders away from your ears.
• Keeping your hips on the ground, press yourself up until your arms are a little past 90 degrees, being mindful of not locking out your elbows.
• Lower yourself back down with control until you are almost to the ground and then press back up. Try not to let yourself relax at the bottom, maintaining tension in your triceps the entire time.
• Repeat for max reps.

Reverse Fly (8-12)

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

Finisher

Alternating Overhead Press (0:45)

• Begin standing with feet hip distance apart, core braced, shoulders back and down (as if they were against a wall) and with one weight in each hand at shoulder height, palms facing each other.
• Maintaining a braced core, press the weight in your right hand straight up overhead, keeping your shoulder in its engaged position back and down and not allowing it to rotate forward.
• Lower the weight with control back to the starting position and switch sides.
• Continue alternating sides for allotted time.

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.

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

Move 1: Squats

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

Move 2: Split Squat Jumps

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

Move 3: Chest Press to Skull Crusher

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

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Move 4: Tuck Jumps

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

Move 5: Bent Over Row to Tricep Kickbacks

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

Move 6: Crescent Kicks

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

Move 7: Sit Up Cross Punch

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

Move 8: Knee Drivers Left

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

Move 9: Knee Drivers Right

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

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

1. Double Alternating Knee Drives (0:30-0:45)

• Begin by standing with your chest upright, core braced, and arms extended overhead.
• Shift your weight to your right foot as you use your core to drive your left knee up and bring your hands down to meet your knee at hip level.
• Extend your arms over head and briefly tap your right foot to the mat and repeat the knee drive.
• Switch sides and continue alternating double knee drives on each side.
• MOD: Make this high impact by hopping on your supportive leg with each knee drive, being mindful of landing as lightly as possible.

2. Hollow hold (0:30-0:45)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• Extend your arms beside your ears, using your core to lift your shoulders off of the mat and extend your legs out long to hover over the mat.
• Hold for allotted time, being mindful that your lower back remains in contact with the mat and your shoulders stay lifted.
• MOD options: Bend your knees and keep them lightly touching mat, or keep them hovered away from the mat.
• Extend your arms alongside your body to reach towards your legs or place your hands behind your head for support, being mindful not to pull on your neck.

3. 4 mountain climbers/4 superwomans (4 rounds)

• Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and back flat.
• Alternate running your knees in towards your chest, twice on each side.
• Next, from the tall plank position, bend your arms and lower yourself to lie on your stomach on the mat while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line as you lower.
• Extend your arms beside your ears, brace your core to lift and reach your arms and legs off of the mat simultaneously (the wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together).
• Lower yourself back towards the mat with control and repeat the lift and reach for a total of 4 superwomans.
• Plant your hands beneath your shoulders and tuck your toes, bracing your core and maintaining a flat back as you push yourself back up to a tall plank position.
• Repeat sequence for 4 rounds.
• MOD: Drop your knees to the mat to lower yourself down and to push yourself back up to a plank.
• Make this low impact by taking the run out of the mountain climber and alternating driving your knees in towards your chest.

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4. Single leg V-ups (10/10)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• Extend your arms beside your ears and extend your left leg out long to hover over the mat, keeping your right foot planted.
• Use your core to lift your torso and right leg simultaneously, ending in V-sit position with your arms reaching towards the lifted foot.
• With control, lower yourself to the starting position, maintaining the braced core throughout.
• Repeat for allotted reps and switch sides.
• MOD: Bend the extended leg and tap the toes to the mat instead of keeping it extended and hovered.

5. Ankle taps (10/10)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• With your arms extended by your sides, use your core to lift your shoulders off of the mat and alternate reaching left hand to tap your left ankle and right hand to tap your right ankle, targeting your obliques.
• Be mindful that your lower back is maintaining contact with the mat and your shoulders are remaining elevated throughout this move.
• Continue alternating for allotted reps.

6. Cross cross jump squat (0:30-0:45)

• Begin standing with hands behind your head, elbows wide, braced core, and chest upright.
• Without pulling on your head, twist your torso to the left as you use your core to draw your left knee up and over to touch your right elbow. Be mindful that you keep your chest upright, bringing your knee up to your elbow instead of your elbow down to your knee.
• Plant your left foot and repeat cross crunch with your left elbow and right leg.
• Return to starting position, planting both feet hip width distance.
• 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 this sequence for the 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.

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

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

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

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

Move 2: Swimmers (0:30)

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

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

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

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Move 4: Sumo Squats (10-12)

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

Move 5: Reverse Flyes (8-12)

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

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

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

Equipment: Weighted Objects (water bottle, dumbbells, etc)
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.

1- Squat to Press

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

2- Full Body Roll Up

• Begin by lying with your back on the mat, your arms and legs extended.
• Use the strength of your core to lift your arms and torso off of the mat, keeping your core braced as you fold over your legs to reach for your toes.
• With control, reverse the movement, thinking of articulating and unrolling your spine back down to the mat until you are back to the starting position.
• Repeat for allotted time.
• MOD: Slightly bend at the knees instead of having them fully extended.

3- Bent Over Row

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

4- Push Ups

• Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Repeat for allotted time.
• MOD: Drop your knees to the mat or perform this move in an elevated position with your hands on an elevated surface like a couch/ottoman/bench.

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5- Upright Row to Biceps Curl

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands with your palms facing your front body.
• Keeping the weights close to your body and leading with your elbows up and back, engage between your shoulders to draw the weights up towards your chin.
• Lower the weights back to the starting position with control.
• Rotate your arms so that your palms facing forward at your thighs.
• With a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
• With control, lower the weights to the starting position.
• Repeat sequence for allotted time.

6- Triceps Dips

• Sit on the edge of your elevated surface (like a chair, ottoman, couch, or bench) with your hands beside your hips, gripping the edge of the surface with your fingers facing forward.
• Walk your feet forward until your hips are slightly ahead of the bench – your legs can be bent or straight.
• With your shoulders over your wrists, elbows slightly rotating in towards each other (to engage your lats), and core braced, bend your elbows and lower your hips toward the floor with control until your upper arms and forearms form 90-degree angles. Pause at the bottom of the movement.
• Squeeze your triceps to straighten your elbows back to the starting position. Be mindful that you are not locking out your elbows at the top.
• Repeat for allotted time.
• MOD: Perform triceps extensions:
• Begin in a kneeling position with core braced and shoulders back and down (as if they were against a wall).
• Hold one weighted object overhead with both hands (or two lighter weighted objects in both hands) so that your arms are straight overhead.
• Slowly lower the weight behind your head by bending your elbows, being mindful of not letting the elbows flare out too much.
• Once your forearms move beyond parallel to the floor, bring the weight back up to the starting position and repeat.
  Your upper arms should remain in place throughout the movement so that your elbows aren’t moving too far forward or backward.

7- Bent Arm Lateral Raises

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weights in hand.
• Keeping your ribcage down and core engaged, lift both arms out to the side, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
• Slowly bring the weights back down to your sides with control and repeat for allotted time.

8- Down Dog to Knee Drive

• Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Send your hips up and back, keeping your head in line with your arms as you come into a down dog. Your weight should be evenly distributed between your palms, and your heels should reach toward the mat (bending at the knees is helpful for tight hamstrings).
• Shift your weight forward to come back into a tall plank position and use your core to drive your right knee towards your right elbow.
• Step your right foot back to a tall plank and shift back into downward dog.
• Repeat sequence on left side and continue alternating sides for allotted time.
• MOD: Perform this sequence with your hands placed on an elevated surface.

9- Lateral Barrier Jumps

• 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.

Circuit 1:

Forward Lunges (3x 8-12)

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

Reverse flyes (3x 8-12)

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

Calf Raises (3x 15-20)

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

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Circuit 2:

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

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

Pull Ups (3x AMRAP)

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

Kettlebell swings (3×10-15)

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

Move 1: Squat to press (8-12)

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

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

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

Move 3: Jump overs (10/10)

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

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

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

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

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

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

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

Superset 1

Slow Burpee Bicep Curl (0:45 – 1:00)

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

Side Plank Snatch (8-12 each side)

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

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

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

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Superset 2

KANG Squat to Alternating Pullback Row (8-12)

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

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

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

Single Leg Hip Thruster (8-12 each side)

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

Finisher:

10x Squat to Press

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

If you’re looking for a great bodyweight workout program that uses no equipment and will help you build a strong base of both resistance and explosive cardio, check out the 90 Day Challenge.

Your body will adapt to your training (50), so if you’ve built a strong base with bodyweight training, adding some additional resistance in the mix (like dumbbells or stretchy bands) can help you start to see more gains in muscle strength.

If you’ve been training with light dumbbells and know you could go heavier, start ramping up the resistance to your body by challenging yourself to increase the amount of weight of your dumbbells.

Check out Home Workout Domination for the perfect program that uses home workout equipment for resistance training and explosive cardio moves and will help you progress your strength.

I built up my collection of home workout equipment over time so don’t feel like you need to go purchase a ton of things. And if you’re working out in the gym, you can test out what works best by using the different options available.

If you get to the point where the weighted objects you’re holding are too heavy to comfortably grip and hold onto but you feel you could lift something heavier, consider using barbells as they make it easier to distribute the weight across the bar without you having to hold dumbbells.

Lioness, my women’s heavier weight training program is perfect for helping you progress through all of this if you’re interested in trying heavier weight training out. This program also includes plyometrics/explosive cardio.

For the best bang for your buck, you can join Rock Your Life, my online home workout studio and women’s fitness community where ALL of these options for strength training and explosive cardio are built into dozens and dozens of challenge programs.

Everything from foundational bodyweight training to home workout equipment to heavier weight training is available in Rock Your Life – plus support in our private women’t fitness community so you can progress with guidance and a holistic focus on your health.

1: Increase the challenge to your muscles from resistance

One of the strategies for bypassing the hormone pathways is to increase the level of intensity of the workouts you do by increasing the resistance or weight you’re using. It’s time to start increasing the challenge to your muscles.

If you’re a beginner, work on challenging yourself by building up a foundational practice with bodyweight workouts (mine are some of the best!).  Check out the 90 Day Challenge for a wonderful program that will progressively build up your strength with bodyweight workouts that can be done from home.

If you’ve been doing bodyweight workouts for a while and feel like you’ve got good form, it’s time to start adding in resistance in the form of bands, dumbbells or other weighted objects and challenge yourself further. Check out Home Workout Domination for the perfect program that uses home workout equipment for resistance training and explosive cardio moves.

If you’ve been training with light dumbbells and know you could go heavier, start ramping up the resistance to your body by challenging yourself to increase the amount of weight of your dumbbells.

I built up my collection of home workout equipment over time so don’t feel like you need to go purchase a ton of things. And if you’re working out in the gym, you can test out what works best by using the different options available.

Work with me in the circuits and workouts I teach, challenging yourself in the rep ranges I share, and increase the amount of resistance/weight you’re using gradually. If you get to the point where the weighted objects you’re holding are too heavy to comfortably grip and hold onto but you feel you could lift something heavier, consider using barbells as they make it easier to distribute the weight across the bar without you having to hold dumbbells.

Lioness, my women’s heavier weight training program is perfect for helping you progress through all of this if you’re interested in trying heavier weight training out.

For amazing value and variety, you can join Rock Your Life, my online home workout studio and women’s fitness community where ALL of these options for strength training and explosive cardio are built into dozens and dozens of challenge programs.

Everything from foundational bodyweight training to home workout equipment to heavier weight training is available in Rock Your Life – plus support in our private women’t fitness community so you can progress with guidance and a holistic focus on your health.

2: Include plyometrics/HIIT in your training

The second strategy for bypassing the hormone pathways at this life stage is to make sure you’re including plyometrics (high intensity or explosive training moves like sprints, box jumps, broad jumps, skater lunges, tuck jumps, split squat jumps, burpees, jump squats, etc) in your workouts.

Not only is this great for your bone density, but when you fuel appropriately around your workouts the intensity of these moves uptakes glucose more quickly helping to keep insulin levels stable (which can be a challenge for women in peri or post menopause).

You’ll find explosive cardio included in all of my training plans allowing you to take advantage of this. You can begin with the lower impact versions that I’ll show you so you can get comfortable building yourself up.

3: Polarize your training and rest days

It’s also essential to start to look at the sequencing of your training. It’s no longer appropriate (nor was it ever really) to take a “no days off” approach to your training. You want to think about what Dr. Stacy Sims calls “polarizing” your training. Think about how you can set yourself up to make your training sessions maximally effective by coming to them rested, recovered and fueled.

Adjust workout programs that have 5 days of work in a row to be 2 days of work, followed by a rest day, 2 more days of work followed by a rest day, a day of yoga and then 2 days on again. Or do a workout every other day Monday through Friday, with a yoga day on the weekend and one additional recovery day.

Don’t get yourself into the “grey zone” where you’re training a little daily, thinking that’s going to be the way to lose the body fat – it’s not. Keeping your body in a constant state of inflammation is not what drives adaptations and muscle growth – it’s what breaks it down constantly and keeps your body from burning fat. Get your body moving doing low impact activities like walking regularly, and avoid long periods of sitting or inactivity. A rest day doesn’t mean you lie on the couch, but it also doesn’t mean you sneak in an extra workout.

4: Increase your protein intake

In every life stage you want to nail your nutrient timing and recovery window to support your training, but in the later life stage you want to increase your protein intake even more as you lose the perturbation of estrogen cycling.

If you want to see your body composition shift toward more muscle and less body fat, you must prioritize your whole food intake and minimize sugary foods and processed carbohydrates. Stick to the whole food carbohydrates (you need them), healthy fats, and increase your protein intake from 20-30 grams per meal to more in the 30-40 grams per meal range.

If that seems extreme, start by simply looking at the amount of protein in each of your meals. You may want to look it up online if it’s a whole food and see how many grams are in the servings of foods you’re eating. Once you get familiar with this, start gradually increasing the amount.

There is a good reason to increase your protein intake. As we age, we don’t absorb the amino acids from our dietary protein as readily, so in order to stimulate the muscle we must increase our intake (36))(37). Ensure you are eating protein with each main meal, and that you’re getting complete protein (contains all the essential aminos your body can’t make on it’s own) with an optimal amount leucine, the most anabolic of the essential amino acids.

As a woman in her mid-40’s, this is one of the reasons I use Rock and Restore, my essential amino acid formula complete with BCAA’s and an optimal dose of leucine during my workouts.

Without this nutritional piece of the puzzle, your body will continue to break muscle down – which is why we see so many women losing muscle “tone” and gaining body fat as they go through this transitional time. Bombarded with fad diets claiming to be the “fix,” they’re eating less, overtraining, and their bodies are in a constant state of stress and inflammation leading to a down-regulated metabolism, thyroid issues, a lowered energy state, and the opposite results they were hoping for.

Why protein is so important

Protein is the most satisfying of the nutrients, so it can help with portion control and meal satisfaction when you have it in adequate amounts in each of your main meals (38).

Protein will help stabilize your blood sugar, and it breaks down into the amino acids that your body needs for everything from muscle protein synthesis (39) to brain function, hormone and enzyme function and immune health.

You cannot build or maintain muscle without adequate protein intake, and it has the added benefit of keeping you feeling full and satisfied when you include it in your meals.

I see too many women eating barely enough protein and then they wonder why they have sugar cravings, why they’re hungry all day, or why they can’t get “toned,” which means why can’t they see more muscularity and less body fat.

Include protein with each main meal (40), because your body doesn’t have a “storage reserve” to draw from for the aminos it needs for so many body functions (including cognitive function, immune function, hormone and enzyme function and muscle protein synthesis). When you go too long without eating, your body will break down your muscle tissue to get at the amino acids that are there, which isn’t what you want.

It’s great to learn about the macronutrients, and if you want to “count” any of them I would say start tracking how many grams of protein are in each of your meals so you get a general idea of how much you’re eating per meal. Aim for 20-30 grams per meal, and if you’re over 40, aim for 30-40 grams per meal as discussed above in the peri and post menopause section.

You can easily boost your overall daily intake with quality protein powders to help meet the body’s needs for amino acids (13). I personally like adding them to my smoothies, to my oatmeal, baking them into muffins, pancakes and waffles, and even mixing them into yogurt to eat with my breakfast cereal (click here for protein rich recipes on the blog). In the picture of me above with the food prep, there are protein muffins in the glass bowl for instance, and I’ve washed my greens and bagged them as a quick addition to smoothies.

If you don’t tolerate dairy well and don’t use whey protein powder, plant based protein powders like my organic whole food proteins are an excellent choice as they contain all of the essential aminos, and I made them to be tasty and smooth enough to be mixed in just water alone if you’re busy, on the go, or want something very light.

Collagen is also an excellent supplement to support the integrity of bone, skin and joint health as it contains some specific amino acids. It is not a complete protein source however, so it is best used in conjunction with a complete protein source powder. I personally always add it (here’s the one I make) to my Rock and Restore since it dissolves in anything and has no flavor or taste.

To read about how to use different supplements like collagen, protein powder and aminos, read this post.

Don’t avoid whole food carbs

The biggest issue when it comes to carb consumption is eating too many processed foods and not getting enough vegetables, fruits, whole grains and legumes. You may have dietary preferences for specific whole food carbohydrates and that’s fine – but eat the ones that you prefer from whole food sources full of fiber, and not the processed ones.

When you eat carbohydrates, your insulin rises to uptake the glucose in your bloodstream from the carbohydrates. Whole food carbs cause a gradual elevation of blood sugar levels, making it easier for your body to manage the glucose (which is ideal). But many processed foods release a lot of sugar into the bloodstream very quickly.

When you have too much glucose in your blood, your body stores it as fat. When you eat too much sugar too often your cells become resistant to the insulin that’s trying to unlock them to let glucose in, which is a precursor to diabetes and obesity.

This is not to say you should never enjoy processed foods, treats, dessert or sweets. But making them your staples rather than your “specials” is an approach that leads to health concerns. Your gut health will be greatly improved with a focus on more fiber rich whole food carbohydrates and your blood sugar will be more stable, delivering steady energy rather than energy spikes.

If you’re going to opt for a lower carbohydrate meal, do it away from your workouts. Remember that the post workout window (the time after a workout) is the time when your body is most sensitive to insulin and can send the sugar in your bloodstream straight to replenishing your muscle glycogen stores.

The more muscle you have, the better your metabolic health is and the easier it is to lose body fat (41). Eating carbohydrates and protein together around your workouts supports your energy balance and your ability to build and maintain your muscle tissue (38).

Due to our higher levels of estrogen than men, we also have an improved ability to burn carbohydrates especially in the first half of our cycle when estrogen is higher (42)(43). You can go higher in your carb intake in this phase after your workouts, especially on tough training days.

If you’re in the second half of your cycle (from ovulation to your period), you have more progesterone in your system. Progesterone increases muscle breakdown (31), so you really want to make sure you’re optimizing your protein and carbohydrate intake in the luteal phase, and having your recovery time as well (32). For a refresher on the phases of your cycle, read my cycle training guide).

These nutrition strategies are essential for women in peri and post menopause as well, as discussed earlier. As we lose our naturally fluctuating estrogen, it’s imperative to prioritize whole food carbohydrate sources and increase our protein intake. We don’t absorb as much of the amino acids from our protein as we age, meaning increasing it serves multiple purposes at this time that help you improve body composition, lose body fat, and preserve or gain muscle.

Enjoy quality dietary fat

From a satisfaction and fullness standpoint I also don’t recommend being afraid of dietary fat. When women limit fat, they tend to eat more carbs which increases insulin and decreases our ability to burn fat. We can also disrupt our hormones as the body uses the cholesterol in dietary fat to produce them.

Key nutrients in fish, eggs, nuts and other sources of dietary fat are readily absorbable and utilized by the body. Our hunger may be elevated without the satiating effect of dietary fat, causing us to overeat more frequently, and studies have investigated the higher incidence of injuries in athletic women who ate a lower fat diet (44).

So don’t be afraid to include whole food sources of fat in your meals in balance with your other nutrients. Avoid processed fats like vegetable oil and hydrogenated or trans fats. If you’re struggling to create balanced meals, get a meal plan like the Body Fuel System with balanced whole food meals.

Warmup/Mobility:

Slow Burpees

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

Dynamic stretching (reverse lunges)

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

Band shoulder mobility

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

Workout:

Pause back squat (8-12)

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

Underhand row (8-12)

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

Sumo deadlift (8-12)

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

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Incline Bench press (8-12)

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

Biceps curls (8-12)

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

Barbell hip thrust (8-12)

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

Circuit

Move 1: Side Kick Cross Body Crunch (8-12 each side)

• Begin by standing with your feet hip width distance, core braced, chest upright, and hands behind your head with elbows out wide.
• Lean slightly to the left, feeling stable and strong through the left leg, and powerfully kick your right leg straight out to the right side by first lifting the knee up and then driving through the heel, as if you were kicking a door shut.
• Plant your right foot back down into a hip width stance and, without pulling on your head, twist your torso to the left as you use your core to draw your left knee up and over to touch your right elbow.
• Be mindful that you keep your chest upright, bringing your knee up to your elbow instead of your elbow down to your knee.
  Repeat this sequence for allotted reps and switch sides.

Move 2: Reverse Plank Hold (0:45-1:00)

• Begin by sitting on the mat with legs outstretched and place your hands a bit behind and outside of your hips. Fingers can be facing forward or angled out.
• Keeping your shoulders back and down (not allowing them to roll forward or collapse towards your ears) press away through your hands and feet, squeezing the glutes and bracing the core to lift your hips and bring your body into a straight line.
• Hold for the allotted time.
• MOD: Perform this with your hands or elbows on an elevated surface.
• MOD for more of a challenge: Once in a strong reverse plank position, press your left heel into the mat with a micro bend in the leg (to prevent hyperextension) and lift your right leg off of the mat for a few seconds, maintaining the straight line of your body. Alternate lifting both legs.

Coach Neesha is wearing the #Flawsome Snap Back Trucker Hat in this video.
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Move 3: Tuck Jumps (0:30-0:45)

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

Move 4: Bicycle Crunches (0:30-0:45)

• Begin lying on your back with your legs bent, knees over your hips, and hands behind your head without pulling your head forward.
• Contract your abdominals by bringing your chest forward and rotating at the torso to bring your right elbow to your left knee, simultaneously extending your right leg.
• Slowly and gently lower yourself back toward the ground and repeat with your left elbow to right knee and extended left leg.
• Be sure your lower back stays in gentle contact with the mat throughout this movement.
• MOD: Instead of extending the opposite leg, keep both legs bent and tap your toes to the mat.

Move 5: Side Plank Hip Drops (0:45-1:00)

• Begin on the mat with your left hand or elbow planted directly under your left shoulder, core braced, hips stacked, and both legs extended so that your body is in a straight line.
• With your right arm reaching towards the ceiling, press away through the left arm and leg to lift your hips off of the mat, feeling the engagement in your left obliques.
• Lower your hips back towards the mat with control, being mindful of not collapsing through your left shoulder and keeping your shoulders and hips stacked.
• Repeat for allotted time and switch sides.
• MOD: Bend and place the bottom knee on the mat for the duration of this move.

Circuit 1:

Move 1: I-T-Y’s (1:00)

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

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

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

Move 3: Conventional Deadlift (8-12)

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

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

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

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Circuit 2:

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

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

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

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

Move 3: Narrow Pushups (8-12)

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