Workout Instructions 

  • Perform Steps 1 – 3 in succession three times.

  • Next perform Steps 4 – 6 in succession three times.

  • Next perform Step 7 in succession three times.

STEP 1

Squat Curtsy

  • Combining a squat with a curtsy lunge, stay heavy on your front heel when you are in the lunge.

STEP 2

Curtsy Lunge

  • You are doing a lunge with a little bit of an angle. The back leg hides behind the front leg. You are still heavy on the front heel.

STEP 3

Lunge Skip

  • From a lunge using momentum throw your knee up and forward while using your arms for momentum.

STEP 4

Squat Butt Kick

  • Squat digging your heels in and as you come up your heel comes up behind you toward your butt.

STEP 5

Push-ups 

  • Hands even with chest, keeping a straight body lower toward the floor and exhale to the top.

STEP 6

Squat Lunge

  • Combining a shoulder width squat with a straight back lunge and keeping your weight on your front heel. Drop back knee close to the ground (without touching ground).

STEP 7

In/Out Jump Squat

  • Dig your heels in, keep your chest lifted.


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The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.