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.
Pyramid stack: For rounds with pyramid stacks, you will increase your weights each round and lower your reps. For example, if an exercise lists three rep ranges like 12, 10, 8 you would complete 12 reps during the first round, then increase your weights in the second round and lower to 10 reps, then increase your weights in the third round and lower to 8 reps. if you are doing this at home and don’t have that many sets of weights, that’s okay! simply perform between 8-12 reps of each exercise instead like you would in a normal round. choose a weight that consistently challenges you so that the last two reps are tough!
circuit 1: Complete 3 rounds.
jumping lunges. complete 6-10 reps, left-right.
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.
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 to straighten your legs and return to the lowered position. Drive your weight through your front heel to engage your glutes. Return to the starting position, and repeat on the opposite leg.
Toe taps on bosu. complete 12-15 reps, left-right.
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.
circuit 2: pyramid stack.
squats. Complete 12, 10, 8 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.
Romanian deadlifts. Complete 12, 10, 8 reps.
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.
Frog leg press. Complete 12, 10, 8 reps.
Sit on the seat, and place your feet on the footplate and touch your heels together, turning your toes out at a 45 degree angle in a frog-like position. Your ankles should be even with your knees. 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.
circuit 3: 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.
Bulgarian Split squats. 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.
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.
circuit 4: complete 3 rounds.
Sumo deadlifts. complete 8-12 reps.
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, your toes turned out to roughly 45 degrees, 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.
banded squat walks. complete 30 reps.
Holding dumbbells in both hands with your hands directly below your shoulders, stand with your feet and knees together. Take a large step with your right foot to the right side, and lunge toward the floor, hinging at your hips and positioning the dumbbells on either side of your leg. Make sure your right knee does not extend past your toes, and keep your left leg relatively straight. Push off through your right foot to return to the start to complete one side lunge.
banded squat to side kick. complete 8-10 reps, left-right.
Stand with your feet shoulder-width distance apart, feet parallel. Place the band around your quads or your ankles. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels. Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute. As you step the foot back into shoulder-width distance position, squat down again. Perform the set number of reps and then switch to the other side.
bonus round: complete 3-4 rounds.
goblet squat + sprints.
perform GOBLET SQUAT for 30 seconds. Rest 15 seconds. Sprint 30 seconds.
Goblet squats: 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.