WARM UP
Stretch and Roll Out:
Calves
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:
5-10 reps each side Curtsy Lunge to Front Angled Lunge
5-10 reps each side Power Step Ups
10-20 reps Glute Bridge to Sit Up
COOL DOWN
Stretch and Roll Out:
Calves
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:
Curtsy Lunge to Front Angled Lunge – Start standing tall with your feet together. Then, starting with the right foot moving, step the right foot across and behind the left leg. Step back toward about “7” or “8” on the clock. Do not step too close to the left so that you have space to sink down into a deep lunge. Drop the back knee toward the ground, keeping the front heel on the ground. You should feel the lunge in the outside of your front butt cheek. Then bring the right foot back forward and stand up nice and tall. Beginners will want to pause here while more advanced exercisers will want to go right from the curtsy lunge to the angled front lunge. Step the right foot forward out of the curtsy lunge into a front angled lunge. Move the right foot forward and out to about “1” on the clock. Both toes should be pointing straight ahead as you bend both knees and sink down toward the ground. Keep your front heel down as you lunge down. Then drive off the front heel to come back to standing. Those two lunges are one rep. Then go right from the angled lunge back into the curtsy lunge. Repeat until all reps are complete on that side and then switch.
Power Step Ups – Pick a box or bench that you can explode up off of that isn’t too high. Beginners should use a lower box while advanced exercisers will want to use a higher box but something they can easily step onto. Place one foot on top of the box. Driving up off the foot on top of the box, jump up in the air. In the air, switch and land with the other foot on top of the box. Touch the other toe to the ground and then explode back up, pushing up off the foot on the box. Jump up as high as possible, driving off the foot on the box to switch and land with the other leg on top of the box. Keep alternating until all reps are complete.
Glute Bridge to Sit Up – Lie on your back with your knees bent and feet flat on the ground about hip-width apart. Bridge up, lifting your hips as high as possible while driving through your heels. Lower your hips back down and let your feet move a little away from your butt. Then sit up, keeping your torso up nice and tall and your feet on the ground. Once you sit all the way up, lie back down, bring your feet back in and then bridge back up.
