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.
For an added challenge, complete bonus exercise as specified within each circuit and/or bonus round at the end of the workout.
circuit 1: Complete 3 rounds.
starfish jumps. Complete 10-15 reps.
modification: squat jumps.
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.
goblet Sumo Squat. complete 8-12 reps.
Stand with your feet wider than shoulder width with toes pointed out at roughly 45 degrees. 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.
squat jumps. complete 12-15 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.
bonus exercise: sprint 45-60 seconds.
circuit 2: Complete 3 rounds.
Pulsing curtsey lunges. Complete 8-12 reps, left-right.
Start from a standing position with your feet hip-width apart, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Keep both hips and feet facing forward. Make sure your front knee is aligned with your front ankle. Lift up slightly and pulse. Drive your weight through your front heel to engage your glutes. Return to the starting position and repeat on the opposite leg.
squats. Complete 8-12 reps.
modification/at-home alternative: use dumbbells.
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.
jumping lunges. complete 6-10 reps, left-right.
modification: reverse 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.
circuit 3: complete 3-4 rounds.
leg press. complete 8-12 reps.
at-home Alternative: Squats.
Sit on the seat, and place your feet hips-width apart on the footplate keeping your ankles even with your knees and your knees aligned with your second and third toes. Once your feet are in place, press the footplate with both feet extending your legs but not locking your knees. With your feet still on the footplate, bend your knees, letting the footplate come toward your body without touching the weight stack to the weights that aren’t engaged. Repeat.
sumo squats. complete 8-12 reps.
Stand with feet wider than shoulder-width apart, toes turned out at about 45 degrees. Hold a dumbbell at one end with both hands in front of your body. 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 with toes turned out at about 45 degrees. Inhale to sit hips back and lower into a squat, keeping core engaged and back neutral. Pause at the bottom, when hips are in line with knees or when form starts to break. Shins should be vertical and knees should be tracking over (but past) toes. Exhale to press into heels and outer edge of foot to stand.
romanian deadlift. complete 8-12 reps.
modification/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.
bonus exercise: squat jumps. complete 12-15 reps.
circuit 4: complete 3-4 rounds.
goblet squats. complete 8-12 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.
split stance deadlifts. Complete 8-12 reps, left-right.
Begin in a split stance position with one foot in front of the other, holding dumbbells in both hands with your hands positioned directly underneath your shoulders. With a slight bend at your knees and a neutral spine from your head to your tailbone, move your torso forward and shift the dumbbells in front of each leg. Slide forward, maintaining a slight arch in your back (do not round your back) and hinging at your hips as you move the dumbbells down your legs. Move back up and thrust your hips forward, squeezing your glutes, without shifting your torso backward.
hamstring curls. complete 12-15 reps.
alternative: use towels in place of yoga ball. see Description.
Lie down on a gym mat with a yoga ball positioned in front of you. Place your heels on the center of the top of the yoga ball, digging your heels into the ball. Lift your hips by tucking your pelvis until your torso is in a flat, elevated position with your legs fully extended. Bend at your knees, rolling the yoga ball back toward your body until your feet are directly below your knees. Return to starting position and repeat.
Hamstring curls with towels: Lie down on a gym mat with your knees bent and your feet positioned below your knees, with one hand towel below each foot. Lift your hips by tucking your pelvis until your torso is in a flat, elevated position. Slowly slide your feet out away from your body, and then slowly slide them back toward your body until your feet are positioned directly below your knees. Repeat.
bonus round: complete 4-6 rounds.
jumping squat to lunge. complete 6-10 reps, left-right.
Begin with feet shoulder width apart and jump into a lunge position, then explode into the air, switching your feet as you jump and landing in a squat position. Repeat this on the opposite leg. This is one rep. Repeat for the set number of reps. To modify, simple step back into a lunge position and then step out into a squat position, omitting the jump.
kneeling hip thrusters. complete 30 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.