WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

Start with one rep of each exercise in the circuit. After you do one rep of each exercise, you will do two reps of each exercise. Then three reps. You will go all the way up to 10 reps of each exercise then back down to one rep of each exercise. Rest as needed, but try to complete the pyramid as quickly as possible, using weights that challenge you the entire time. Move from one exercise to the next trying to only rest when needed between rounds. Remember, you are adding a rep each round until you hit 10 reps of each exercise and then you are going back down to 1 rep of each move.

CIRCUIT:
KB Front Squat
Dips
Balance Lunges
TFW Sit Up

COOL DOWN

Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

You may find that you need to adjust weight as you go up in repetitions or even down in reps. Beginners will want to start lighter since this is a high volume workout.

Make sure you challenge yourself with weight instead of just cruising through and completing the workout as quickly as possible.

Rest only as needed.

EXERCISE DESCRIPTIONS:

KB Front Squat – To do the Goblet KB Front Squat, take one kettlebell and turn it upside down, holding it on the bell. Set your feet between hip-width to shoulder-width apart. Keep the kettlebell in at your chest. Draw your belly button in toward your spine. Sit your butt back and keep your weight in your heels as you squat down. Keep your chest up and don’t let your back round forward. Sink your butt down as low as you can, keeping your heels on the ground. Then, driving through your heels, come back to standing. Do not lean or rock forward as you stand up. Come all the way up and squeeze your glutes at the top then sink back down. You may also do a double racked kettlebell front squat to make the weight heavier if you don’t have a single bell heavy enough. You can do front squat with a barbell or sandbag instead if no kettlebell is available.

Dips – Check out these Dip Variations. Everyone from the beginner to the advanced lifter will be able to do at least one variation. Make sure to pick a variation that challenges you, but allows you to maintain proper form.

Balance Lunges – Place your back foot up on a box. Hop your front foot out so you are in a nice wide stance with your back foot up on the box. Then sink down into a lunge, dropping your back knee toward the ground as you bend your front knee to 90 degrees. Really sit back into the lunge. Make sure you aren’t going forward onto your front toe and that your front knee is not going past your toe. You want to sit back to make your glute work. You should also feel a nice stretch in the front of the leg that is back when doing this move. Beginners may want to use a super low box or do the move from the ground as a split squat. More advanced exercisers, or if you don’t have weights, you may want to do it with your back foot in a suspension trainer. You can also add weight to make the move more challenging.

TFW Sit Up – To do the TFW Sit Up, lie on your back on the ground with your legs out straight in front of you. Bring your hands up under your chin. Then from lying on the ground, come up to a seated position, bringing your knees in as you sit up. As you come to a tucked seated position, grab your shins with your hands. Then lie back down, straightening your legs out in front of you. Sit back up and bring your knees back in, grabbing your shins. Lie back down and repeat.