day one: Legs
Allow 60-90 seconds rest between circuits. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed.
NOTE: For Every Minute on the Minute Rounds (EMOM), you will need a timer. EMOM is when you complete the set number of reps for each exercise within one minute. If you finish before the minute is up, you get to rest until the next minute starts. To add an extra challenge, plank during your rest period.
circuit 1: Complete 3-4 rounds.
Squat jumps on bosu. Complete 12-15 reps, left-right.
at-home alternative: squat jumps. add band around quads (thighs).
Begin with your feet positioned shoulder-width apart with a bosu ball to your right. Place your right foot on the center of the bosu ball with your foot turned at 45 degrees and perform a sumo squat jump, landing with soft knees and keeping your right foot positioned on the bosu ball. Perform the set number of reps, and then switch to the left leg.
Toe taps on bosu. complete 12-15 taps, left-right.
at-home alternative: utilize an elevated surface, i.e., stairs.
Standing with feet shoulder width apart with a bosu ball positioned in front of you, or an elevated surface like stairs. Hop onto one foot and tap the opposite foot on the bosu and switch feet quickly.
Side to side toe taps on bosu. complete 12-15 reps, left-right.
at-home modification: use a stable step stool/elevated surface, or perform without.
maintain time under tension by staying in a low squat position.
Begin in a squat position with one foot positioned on the center of the bosu ball. With a slight hop, shift your feet to place the opposite foot on the bosu ball, maintaining a low squat position to keep time under tension. Continue switching your feet as shown in the video.
circuit 2: complete 3 rounds.
Pistol squats. Complete 8-12 reps, left-right.
Stand with feet hip-width apart. Raise one foot slightly off the ground while you balance on the other. Hold your arms straight out in front of you parallel to the floor with your palms facing downward. Brace your core. Hinge at the hips to begin lowering your body toward the bench. Don't allow the heel of your balance foot to leave the ground. Your non-balance leg should be extending straight out in front of you parallel to the floor while you descend downward. At the bottom of the movement, your glute should tap the bench. One you reach the bottom, pause and then begin moving back up into standing position.
Weighted step-ups. Complete 8-12 reps, left-right.
Find a stable step, bench or box that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger. Hold dumbbells in both hands hanging them directly beneath your shoulders (or omit if you need to modify). Step up with the right foot, bringing both feet completely onto the bench. To return to the starting position, and repeat the set number of reps for one leg before switching to the other.
Box jumps. Complete 10 reps.
at-home alternative: tuck jumps.
Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box or elevated surface. Bend your knees and swing your arms back. Jump onto the top of the box with both feet at the same time, swinging the arms forward to give you a little momentum. Once you land, stand up until your legs are straight and drive your hips forward. Step one foot at a time back to the floor or jump down softly with both feet.
circuit 3: complete 4-6 rounds, emom.
Goblet sumo squat. Complete 8-10 reps.
Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell or kettlebell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows pass your knees. With your weight focused in your heels, push yourself up to the starting position.
Romanian deadlifts. Complete 8-10 reps.
at-home alternative: use dumbbells.
Stand holding a pair of medium-heavy weight dumbbells in each hand, arms at your sides, with your knees slightly bent OR standing holding a barbell directly in front of you. Keeping your arms straight and knees slightly bent, slowly hinge at your hips, not your waist, and lower the weight(s) as far as possible without rounding your back, which should remain straight. Your head should maintain a neutral position and stay in line with your spine throughout the entire movement. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weight(s) close to, almost touching, your legs. Your range of motion should stop slightly past your knees. Drive your weight through your heels to engage your glutes. Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine! Thrust your hips at the top of the movement, but avoid leaning your torso backward.
squat jumps. Complete 5 reps.
modification: squats.
Stand with your feet shoulder-width apart. Start by doing a regular squat, driving your weight through your heels and then engage your core and jump up explosively. When you land, lower your body back into the squat position with your legs parallel to the floor and repeat.
circuit 4: complete 4-6 rounds, emom.
Jumping lunges. complete 5 reps, left-right.
modification. reverse lunges or pulsing lunges.
Stand with feet shoulder width apart with your core tight. Keep your hands at your chest clasped together to help maintain a tight core to maintain your balance throughout the movement. Jump your left foot behind you, bending your knee and placing it directly below your left hip while simultaneously bringing your right foot in front of you with your foot positioned directly below your knee, driving your weight through your front heel to engage your glutes. Explosively jump up into the air, switching your feet in the air and landing in the same position with the opposite foot forward. Repeat. To modify, simple step back and lunge and remove the jump.
Half burpee. Complete 6-8 reps, left-right.
Start in the high plank position with your hands under your shoulders and your feet behind you about shoulder-width apart. Then jump both feet up and outside your hands so your in a squat position. For an added challenge, lift your hands off the ground simultaneously when you jump your feet forward. Maintain a tight core and neutral spine throughout the movement.