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 rounds.
Starfish jumps. Complete 10 reps.
Begin with feet shoulder width apart, squat down into a squat position, and jump upward, simultaneously lifting your arms out laterally and up past your shoulders and bringing your legs out to the sides just past hip width apart. Land with soft knees back into a squat position. To modify, perform a regular squat jump or a squat with no jump.
Kettlebell swings. complete 8-12 reps.
Stand with feet shoulder-width apart and knees slightly bent holding a kettlebell with both hands in a palms-down grip. Pull the kettlebell back between the legs. Quickly push the hips forward and pull the knees back to generate the forward momentum to swing the kettlebell forward and up in front of the body. The strength to move the weight should come from the legs and hips, NOT the shoulders. The explosive extension of the hips should propel the kettlebell up to chest or shoulder height. As the kettlebell reaches the top of the move, brace the abdominal muscles and contract the arm and shoulder muscles to create a brief pause before pulling the kettlebell back down between the legs for the next repetition.
Jumping squats on bosu. complete 8-12 reps, left-right.
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 and perform a 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.
circuit 2: complete 3 rounds.
Single leg box hops. Complete 8-12 reps, left-right.
Using a stable bench, box or stair, hop up onto the elevated surface and place your right foot completely on the surface hopping at the top. As you hop, bring your left leg toward your chest and come back to land with your left leg on the ground in the lunge position, keeping your right leg on the box. Repeat and switch sides after you complete the set number of reps.
Squats. Complete 8-12 reps.
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Holding a dumbbell in each hand, position them at your shoulders resting the dumbbells on your shoulders. If using a barbell, place your shoulders underneath the bar, and in a split stance lift the bar off the squat rack and move away from the rack. Brace your core and stand with feet slightly wider than shoulder width apart. Hinge back at your hips, driving your weight through your heels and maintaining a neutral spine. Keep your head in line with your spine. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position, exhaling as you come up.
Side to side toe taps. Complete 8-12 reps, left-right.
Using a stable bench, box or chair, position your right foot firmly on the surface with your knee bent and positioned directly above your foot with the other foot on the ground with weight in your toe. Lift the foot off the ground and cross to the opposite side of the elevated surface and continue to switch from side to side. The foot planted on the elevated surface should not move.
circuit 3: complete 3 rounds.
Kneeling hip thrusts. Complete 8-12 reps.
Kneel on a gym mat holding a dumbbell with both hands in a high kneeling position. You can add a band around your quads for an added challenge. Position your feet in a triangular shape behind you. Sit back toward your feet and then thrust your hips forward, bracing your core and coming back to a starting position. Keep your glutes squeezed throughout the movement. Repeat.
Kneeling weighted step ups. Complete 8-12 reps, left-right.
Start in a high kneeling position on a gym mat holding a dumbbell at your chest. Step up with your right foot, then left foot to a low squat position and then step back down to a kneeling position, first with your right foot and then with your left. Repeat and switch sides halfway through.
Squat jumps. Complete 8-12 reps.
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.
Cable goblet squat. complete 8-12 reps.
Stand with your feet wider than shoulder width with toes pointed slightly out. Position the anchor of a cable machine at the lowest setting with a rope or handle attachment. Stand a few feet away from the machine with your arms fully extended, slightly leaning back as you hold the weight. Keeping your back flat, push your hips forward, bend your knees, and lower your body until your legs are parallel with the floor. With your weight focused in your heels, push yourself up to the starting position.
Cable pull throughs. Complete 8-12 reps.
Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing away from the cable machine and hold the rope handle with both hands between your legs. Keep a slight bend at your knees, hinge at your hips, and lean your torso forward maintaining a neutral spine. Stop your torso just above hip level, driving your weight through your heels, and then lift yourself back up squeezing your glutes at the top.
add fast feet for 10 seconds for an added challenge.
Stand with feet at a shoulder-width position, bend at your knees and hinge at your hips into a squat position and maintain a neutral spine. Lift your heels off the ground and quickly shift your weight from toe to toe as quickly as you can.