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.
circuit 1: 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.
box jumps. complete 10 reps.
modification: 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.
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 2: Complete 3-4 rounds.
squats. Complete 8-12 reps.
at-home modification: 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.
split squats. Complete 8-12 reps, left-right.
Stand with feet shoulder width apart with your core tight. Hold a dumbbell in each hand, letting them hang directly below your shoulders with your palms facing your body. Step back into a deep lunge position. Bend at your knee and position your left knee directly underneath your hip. Your right foot should be positioned directly underneath your knee, driving your weight through your front heel to engage your glutes. Stand straight up in a split squat position and then lower back to the lowered position.
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.
circuit 3: complete 3 rounds.
180 degree squat jumps. complete 8-12 reps.
modification: Squat jumps.
Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Jump up, spinning to the left 180 degrees (halfway around), keeping your hands at your chest to maintain a tight core. Land softly in a deep squat facing the opposite direction. Repeat, but reverse directions so you jump spinning to the right and go back the way you came to avoid getting dizzy. This completes one rep.
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.
Bulgarian split squat. complete 8-12 reps, left-right.
Begin by placing the toes of your right foot on a bench, box, stair or chair, with your left leg straight and foot positioned below your hip. Hold dumbbells in both hands with palms facing your body and hands hanging directly below your shoulders. Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle. Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground. Press your left heel into the ground to straighten your left knee. Keep your core tight and repeat. Perform the set number of reps and then switch legs.
circuit 4: complete 3 rounds.
Bosu squat jumps. complete 8-12 reps, left-right.
at-home modification: squat jumps, 12-15 reps. 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 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.
Side to side bosu jumps. Complete 12-15 reps.
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.
Reverse pulsing lunges. complete 8-12 reps, left-right.
Stand with feet shoulder width apart with your core tight. Hold a dumbbell in each hand, letting them hang directly below your shoulders with your palms facing your body. Step back with your left foot and bend at your knee and position your left knee directly underneath your hip. Your right foot should be positioned directly underneath your knee, driving your weight through your front heel to engage your glutes. Slightly lift yourself up, and then pulse back down to the lowered position. Continue to drive weight through your front heel to engage your glutes. Repeat all reps on the same side and then repeat.
bonus round: complete 3 rounds.
squat to lunge. perform for 30 seconds, left-right.
Begin with feet shoulder width apart, brace your core and hold dumbbells in both hands resting the weight on your shoulders. Step back with your right foot into a lunge position, and maintaining a low position lift up slightly to step out into a squat position. Repeat the set number of reps on the right side and then switch to the left. Maintain a tight core and neutral spine throughout the movement.
jumping squat to lunge. perform for 30 seconds.
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.