Knee Tucks

Set Up - Sit down on a yoga mat and place your hands behind your back and knees bent in front of you Movement - Lift both knees towards your chest by bending your hips and bringing your thighs towards your torso - Extend your legs back out controlling the movement, keeping your feet off the ground

Core Circuit (2 Rounds)

Complete core circuit for 2 rounds

Burpee

Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movement

Knee Pushups

Setup - Start with a plank position with your hands placed slightly wider than shoulder width apart on the floor - Rest your knees on the floor together or slightly apart Movement - Bend your elbows and lower your chest towards the floor, keeping your body in a straight line - Keep your elbows at about a 45 degree angle from your body and ensure your hands are placed directly under your shoulders or slightly wider - Lower your chest until it is just a few inches above the ground - Press through your palms and push your body back up to the starting position

Mountain Climbers

Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast pace

Jump Squats

Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement

Kettlebell Swings

Setup - Stand with your feet shoulder width apart, with toes slightly turned out. The kettlebell should be on the floor in front of you - Bend at the hips, reaching down to grab the kettlebell handle with both hands. Your back should be flat, your chest lifted and your core engaged Movement - Hinge at the hips, sending your hips back as you bend your knees slightly. The kettle bell should travel behind your body between your legs - To initiate the upward swing, explore from your hips, driving your hips forward with force while maintaining a straight line from your shoulders to your hips - The kettlebell should travel upward to about chest or eye height - Allow the kettlebell to naturally fall back down as you hinge at the hips again. Repeat

Standing Weighted Kickbacks

Setup - Secure ankle weights around both ankles - Stand tall with your feet about hip width apart. Place your hands on your hips for balance or hold onto something - Engage your core and keep your chest lifted Movement - Slowly lift one leg straight behind you while keeping the knee straight and the foot flexed - The movement should be controlled and driven by your glute, not by swinging your leg - As you kick your leg back, focus on squeezing the glutes of the leg that is moving. Try not to arch your lower back, keep your spine neutral - Slowly lower your leg back down to the starting position while maintaining control

Hyperextensions

Setup - Position yourself on a back extension machine with your hips resting against the pad. Your hips should be at the edge of the pad, allowing you to bend forward at the waist - Adjust foot pads so that your feet are securely held in place. Position your feet so that your toes are pointing straight ahead - Place your hands crossed on your chest Movement - Begin with your upper body in a slightly flexed position, where your torso is lowered, and your glutes and lower back are engaged. Your spine should remain in a neutral position - As you begin to rise from the lowered position, focus on extending the hips. Imagine trying to squeeze your glutes to lift your torso upward - Raise your torso in a controlled motion until your body forms a straight line. Squeeze your glutes as hard as possible at the top of the movement - Slowly lower your torso back down to the starting position

Elevated Dumbbell Reverse Lunge

Setup - Have a slightly elevated surface or weight plates placed under you - Begin standing on the elevated surface or weight plates and have your dumbbells by your side Movement - Step one foot back and slowly lower your body by bending your front knee. Your back knee should descend towards the floor, aiming to come as close to the floor as possible without touching it -Your front thigh should be parallel to the ground at the bottom of the movement with your knee tracking over your toes - Once you have reached the lowest point of the lunge, push through the heel on your front foot to return to the starting position

Dumbbell B-Stance RDLs

Setup - Stand with your feet about hip width apart, or slightly narrower - Hold a dumbbell in each hand with a neutral grip (palms facing your thighs). Keep the dumbbells in front of your thighs with your arms fully extended - Position your non working foot to be placed slightly behind and to the side of your body, with your heel in the air and the working foot flat on the ground slightly in front of you - Engage your core, pull your shoulders back, and maintain a neutral spine Movement - Initiate the movement by pushing your hips back, keeping the dumbbells close to your body. Lowering the dumbbells just past your knees to the middle of your shins. Maintaining a slight bend in your knees - Continue lowering until your feel a good stretch in your hamstrings and glutes - Reverse the movement by pushing your hips forward, engaging your glutes and hamstrings to lift yourself back up to the starting position

Barbell Hip Thrusts

Setup - Set up a bench or any elevated surface behind you - Place a barbell on the floor in front of you - Sit on the floor with your upper back resting against the bench using the bottom of your shoulder blades. Your feet should be flat on the ground, positioned shoulder width apart with your toes externally pointed outward slightly. Your knees bent at about 90 degrees - Roll the barbell over your hips, making sure its aligned with your pelvis Movement - Brace your core as you push all of the weight through your heels. Thrust your hips upward toward the ceiling, keeping your chin tucked - Squeeze your glutes tightly at the top of the movement. Fully extend your hips without over-arching your lower back - At the top of the movement your hips should be fully extended and body should form a straight line from your shoulders to your knees - Slowly lower your hips back down towards the ground to be slightly hovering above the floor, and repeat

Dumbbell Sumo Squat

Setup - Stand with your feet wider than shoulder-width apart - Point your toes out at about a 45-degree angle - Hold a dumbbell with both hands in front of your body, letting it hang between your legs - Keep your core engaged, chest lifted, and shoulders back Movement - Initiate the movement by pushing your hips back, then bend your knees and lower your body down - Keep your weight on your heels and ensure your knees track over your toes - Lower your body until your thighs are at least parallel to the ground - Push through your heels and straighten your legs to return to the starting position

Dumbbell RDLs

Setup - Stand with your feet shoulder width apart and hold a dumbbell in each hand Movement - Hinge your hips back, with a slight bend in your knees, pushing all the weight through your heels - As you hinge the dumbbells should travel straight down along your thighs, close to your body - Lower the dumbbells until you feel a stretch in your glutes and hamstrings - Push through your heels and use your glutes and hamstrings to reverse the movement. Drive your hips forward to return to the starting position

Curtsy Lunge

Setup - Stand with your feet hip width apart, holding a set of dumbbells by your sides Movement - Step your right leg behind your left leg and across your body - Lowering your body into a lunge position, keeping your front knee aligned with your toes. Your knee should bend close to the ground but don't touch the floor - Push through the heel of your left foot to return to the starting position

Single Leg Dumbbell Hip Thrusts

Setup - Sit on floor with your upper back resting on a bench behind you - Place a dumbbell on top of your working leg using two hands to hold it securely Movement - On your working leg position your foot so that it is flat beneath your knee. Approximately hip-width apart. The other leg should be raised and kept bent in the air - Engage your core and glutes as you press through the heel of the foot on the ground to lift your hips upward. Squeeze your glutes at the top of the movement - Slowly lower your hips back down towards the ground, stopping before your glutes touch the floor

Dumbbell Hip Thrusts

Setup - Sit on the floor with your upper back against the bench. Your feet should be flat on the floor, about shoulder with apart and your toes externally pointed outwards slightly -Place a dumbbell over your hips with your hands cupping it on either sides for stability Movement - Push through your heels and thrust your hips upward, lifting your torso off the ground - At the top of the movement, your body should form a straight line from your shoulders to your knees. Squeeze your glutes at the top - Slowly lower your hips back down to the starting position

Rest

Move on to next round!

Rower

Setup - Adjust foot straps so your feet are secure and set the resistance. The resistance is typically controlled by a dial or lever - Sit down at machine with your legs extended in front of you with a slight bend in your knees - Grip the handle using an overhand grip Movement - Begin stroke by driving through your heels and pushing your legs back to full extension - As you extend your legs, your torso will naturally start to lean back slightly. Your arms should be straight at this point - Pull the handle towards your chest. You elbows should track close to your body and you should pull your hands towards your lower ribs - Begin recovery by extending your arms back out in front. Lean forward from the hips and finally bend your knees to return to the starting position

Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat