When you're done this workout, let everyone know how it went! Comment below. ↓

Week 01, Day 01 - Warm Up!

Here's your warm up!

• 3 minutes 10-15% Incline Treadmill Sprint 3.0-3.5
• 20 reps Lateral Band Walks (band just above the knees)
• 1 minute Wall Sit
• 10 Glute Bridges (final rep open and close knees to activate the glutes)
  
  

Watch the videos of each movement below to ace your form. 🥳 ↓

Week 01, Day 01 - Workout!

Here's your workout!

CIRCUIT 1 (3 SETS)

• Kettlebell Sumo Squat (wide leg with a kettlebell or a heavy dumbell) 
  • 20 / 15 / 10 reps
• Criss Cross Squat jumps
  • 20 / 20 / 20 reps
• Kettlebell Straight Leg Swing (hamstring focus)
  • 10 / 10 / 10 reps
• Bent Knee Plank Hold 1 min

CARDIO BLAST

30 second sprint on the stairs or 15% incline treadmill

CIRCUIT 2 (3 SETS)

• Barbell Step Back Lunge
  • 15 / 12 / 10 reps (each leg)
• Split Squat Jumps 
  • 20 / 20 / 20 reps
• Barbell Lateral Lunge into a curtsey lunge
  • 8 / 8 / 8 reps
• Straight Leg Lift in a V / Teaser position
  • 10 / 10 / 10 reps each leg 

CARDIO BLAST

45-second sprint on stairs or 15% incline treadmill

CIRCUIT 3 (3 SETS)

• Split Stance Deadlift with dumbbells
  • 10 / 8 / 8 reps
• Glide Glute Bridges with a Hamstring Curl (bridge up… press out, then pull in)
  • 8 / 8 / 8 reps
• Single Leg Split Squats
  • 8 / 8 / 8 reps (each leg)

CARDIO BLAST

• 1 minute sprint on stairs or 15% incline treadmill

Watch the videos of each movement below to ace your form and maximize those muscle gains. 🥳 ↓

Week 01, Day 01 - Cool Down!

Here's your cool down!

• Rocking of the Knees
• Nerve Hamstring Stretch
• Cross Overs
• Child’s Pose
• Swan
  
  

Watch the videos of each movement below to ace your form. 🥳 ↓

Track your progress!

Print these sheets to track your workout.