Alternating Lower & Core Circuit

Goal: This circuit consists of 8 exercises. The circuit is repeated 2x's and includes advanced variations of some of the exercises on the second circuit to challenge you. You'll get a good full-body workout, as glutes, hamstrings, core, and shoulder strength are all targeted here.

Equipment: No equipment = No excuses
Time:45 minutes

Warm-Up 

(5-8 min)

• Walking quad stretch - 5-6 reps each leg

• Caterpillar - 6 reps

• Forward Lunge with twist - 10 reps (5 each side)

• Downward Dog to 3-Legged Dog - Hold downward dog for a few seconds, then lift one leg (3-legged dog), hold for a few seconds, return to downward dog, then lift the other leg.  Repeat a couple rounds.

• Superman - Lift one arm and opposite leg. Hold for a few seconds, then lower to the ground.  Repeat on the other side.  Repeat 3-4x's on each side.

• Flutter Kicks - 45 seconds

Main Set

Repeat 2x's (10-12 min each set)

• Reverse Lunge - 
• Circuit 1: Reverse Lunge + Kick - 10-15 each leg



• Circuit 2: Reverse Lunge + Hop - 10-15 each side



• Planks with alternating toe touch  - 45 seconds - Get in plank position on your forearms. Tap one toe to the side, just a bit farther than hip-distance, then return back to starting position. Tap the other toe to the other side. Repeat quickly, alternating between sides, for 45 seconds.

• Wide-legged Squats
• Circuit 1: Wide-legged Squats - 15 reps

• Circuit 2: Wide-legged Squats + jump - 10-15 reps

• Push-Up + Rotation - 10 reps (i.e. 5x's each side)

• Reaching Single-Leg Deadlifts - 10-15 reps each leg (We're calling this a deadlift, but it's really a deadlift with no weights.)
  

• Plank with taps - 45 seconds.  Start in a plank position.  Reach forward with one arm and tap the ground in front of you.  Now do the same with the other arm.  Alternate back and forth rapidly for 45 seconds.

• Glute Bridges
• Circuit 1: Two-legged Glute Bridges - 20 reps - See video below for "Single-legged Glute bridge." In the first circuit, you will do this exercise, but keep both legs on the ground.

• Circuit 2: Single-legged Glute Bridges - 10-15 reps each leg - More challenging with one leg!


• Three-legged Dog with Knee-to-Elbow Touches - 60 seconds - Start in push-up position and push hips back to a downward dog position.  Lift one leg to get in a three-legged dog position. Drive that knee toward the elbow of the same side; lift leg back to starting three-legged-dog position, then drive knee toward forehead, back to original position, then knee to opposite elbow. Return leg back to ground in starting push-up position. That's ONE rep. Now do the same thing on the other side and see how many reps you can do in 60 seconds.