WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Groin
Hips/Glutes
WORKOUT
Set timer for 15 minutes. Complete as many rounds of the circuit below as possible, resting only as needed. Record how many rounds and reps you complete.
CIRCUIT:
8-12 reps per side Split Squats
10-20 reps Squat Jacks
5-10 reps per side Sit Thrus
COOL DOWN
Stretch and Roll Out:
Calves
Quads
Hamstrings
Groin
Hips/Glutes
NOTES:
Do not go to failure on any move because that will cause you to need to rest. Stop a few reps short so you can keep moving from exercise to exercise. Rest only as needed because your goal is to do as much work in the 15 minutes as possible.
EXERCISE DESCRIPTIONS:
Split Squats– Step one foot forward into a wide lunge stance. Keeping your chest up nice and tall, bend your knees as if you are kneeling onto the ground. Keep your front heel down and drive through that heel to come back to standing. Do not step your feet back together once you stand back up. Keep the wide stance, sinking down and standing back up on that side until all reps are completed. Then step back and step the other foot forward. Hold dumbbells in each hand to make the move harder.
Squat Jacks – Squat jacks are a variation of the basic jumping jack. Start with your hands by your side and your feet together. Then squat down with your feet together. Get as low as you can. Then jump your feet out to between about hip-width and shoulder-width apart. Stay low in the squat even as you jump out. As you jump out, also bring your hands up and together overhead. When you jump back in, bring your hands back down to your sides. Stay low in the squat the entire time.
Sit Thrus – Start on your hands and knees. Flex your feet and press up onto your hands and toes with your hands under your shoulders and your knees under your hips. You will then rotate open toward the right and bring your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You should be almost sitting with your left hand down to support you. Then bring the left leg back through so you are back in the starting position. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Move as quickly as you can back and forth. Beginners may need to move slowly or even start in a more spread out position with their legs out straight.
WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings
WORKOUT
Perform 3-5 rounds of the following circuits. For circuit 1, the lunge matrix, go right from one side to the other with little to no rest between sides and rounds. For the second and third circuits, rest 30 seconds to 1 minute between rounds. Rest 1-2 minutes between circuits.
CIRCUIT #1:
3 reps of each Lunge in the Lunge Matrix
CIRCUIT #2:
10-15 reps per side Skater Lunge
10-15 reps per side Skater Hops
CIRCUIT #3:
10-15 reps per side Single Leg Squats
5-10 reps 90 Degree Rotational Squat Jumps
COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings
NOTES:
Focus on progressing the moves every time you do this. For the lunge matrix add arm drivers. For the skater lunges, add weight or slow down the tempo. For the plyometric moves, move more quickly. For single leg squats, use a lower box or TRX/XT straps.
EXERCISE DESCRIPTIONS: Lunge Matrix – The easiest way to remember all the lunges is to think about lunging around a clock. Start facing “12” on the clock. Doing all the lunges first moving the left foot…
Front Lunge: Step the left foot forward and sink down into a front lunge. Bend both the front and back knees. Make sure you do not lean forward as you lunge forward. Also make sure you drive off your front heel to push back to standing.
Angled Front Lunge: After returning to standing after the front lunge, you will again lunge forward, but this time out at an angle. Lunge forward toward “11″ on the clock with your left foot. Bend both your back and front knees as you lunge forward, keeping both toes pointing straight ahead. Then drive off your left heel to come back to standing.
Side Lunge: Again lunging with the left foot, step the left foot out toward “9″ on the clock. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Keep your right leg straight. Both toes should be pointing straight ahead. Keep your leftt heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing.
Backward Rotational Lunge: Next you will lunge back toward “7″ on the clock with your left foot. Your left foot, when you step back, will be perpendicular to your right foot, which is pointing toward “12.” Push your butt back and sink into a lunge, bending the left knee while keeping the right leg straight. Do not let the left heel come up. Keep your chest up and sit your butt backward. Driving off your left heel, push back to standing. Make sure that your right toe doesn’t rotate but continues to point toward “12.” Also make sure your right leg does not bend.
Backward Hinge: Again moving the left foot, step your left foot back so that the toe is even with the heel of your right foot. Both toes will point toward “12.” After taking the little step back, you are going to hinge over at the hips, pushing your butt back toward the wall behind you. You will feel a stretch down your hamstrings. Then stand back up and step forward.
Curtsy Lunge: Take your left foot and step your left foot back behind your right leg. You will reach your left foot back to about “5″ on the clock. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. Keep your right heel down on the ground and your chest up. Then come back to standing. Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg.
Forward Cross Lunge: Lunge forward and across toward about “2″ on the clock with your left foot. Pivot your left foot so that your feet are perpendicular. Sink down into a lunge, bending both knees. Make sure your left heel stays down as you lunge. Then drive off your left heel to come back to standing.
All seven lunges listed above completes the lunge sequence on one side.
One round on each side will be 3 reps of each of the seven lunges. You will complete 3 front lunges before moving on to the angled front lunge. You will complete 3 reps of the angled lunge before doing a side lunge.
One round is 21 total lunges. Advanced exercisers can add in arm drivers, reaching up toward the ceiling then down toward the ground on each lunge.
Skater Lunge– Start by standing on your right leg. Start to bend your right knee as you drive your left leg back. You are going to hinge forward as you also squat down on your right leg. Once you’ve gone as low as you can, keeping your chest up, you will come back to standing. Try not to touch your left toe down between reps. Move your arms as if running in slow motion. As your left leg goes back, your right arm will go back. As your left leg comes forward, your right arm will come forward. Slow down the tempo of this move to make it harder. Take 3-5 seconds to squat down and then quickly pop back up to standing. Skater Hops – Start to one side of the space you have to use. You are going to jump lateral, hopping from one foot to the other while trying to move as quickly and cover as much distance as possible. If you start to the right, you are going to push off your right leg and push yourself laterally as far as you can. When you land, you will land on your left leg. Keep your chest facing straight ahead. As you land, sink into a variation of the skater lunge. Then push off your left leg and jump back right, landing on your right foot. Try not to touch the other foot down when you land. Only touch if you need to. Beginners may need to go slower and not jump as far. As you advance, do not pause on either side of the jump to balance. Also, make sure you are jumping as far as quickly as possible. Single Leg Squats – Choose a variation of the single leg squat that is right for you. Beginners may use a box step while more advanced lifters may use a doorway, TRX or XT straps for balance. If you can do a full pistol squat or use a plate weight to counter balance you, do that variation. Choose as hard a variation as you can do. To perform the basic single leg squat to bench, you will start by standing on one leg. Hold the other leg straight out in front of you. Lower yourself down until you are sitting on the box or table. Then driving off the heel on the ground, stand back up. Do not lean way forward or touch your raised foot to the ground. If you use a box, the more you allow yourself to sit down, the easier the move will be. The more you just lightly touch the box and come right back up, the harder the move will be. Also the lower the box you use or the lower down you go on any variation, the harder the move will be. 90 Degree Rotational Squat Jumps – One rep of the 90 Degree Rotational Squat Jumps is actually four squat jumps. You will start facing forward with your feet about hip-width to shoulder-width apart. Squat down and then as you jump up, rotate to the right about 90 degrees. As you land go right back into a squat to load for the next jump. Do not land with your legs straight even if you are a beginner. Beginners may not be able to go right back into the squat, which is ok. Everyone will squat though before jumping back center. When you land back center, squat down and jump 90 degrees to the left. Then load again and jump back to the center. That is one rep. Repeat by jumping back to the right.
