Workout Instructions 

  • Do exercise #1 for 30 seconds.

  • Take a 10-second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

Side to Side Squat With Dumbbell

  • Keep your chest up, step to the side, dig your heels in and don’t let your knees go over your toes.

STEP 2

Lateral Bound

  • Heavy on your heels, jumping to the side and staying low and using your arms for momentum.

STEP 3

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 4

Squat Curtsy

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

STEP 5

Squat Jump

  • Dig your heels in, push your butt back, keep your chest lifted and use your arms for momentum.

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

Stationary Pulse (Right)

  • From a lunge position, with both feet pointing forward and your back heel lifted off the ground. Bend your knees, lowering until both legs form a 90-degree angle. Now pulse.

STEP 8

Stationary Pulse (Left)

  • From a lunge position, with both feet pointing forward and your back heel lifted off the ground. Bend your knees, lowering until both legs form a 90-degree angle. Now pulse.

STEP 9

Burpee

  • Hands go down to the floor, jump into a plank, jump into a squat, dig your heels in and jump squat toward the ceiling.

STEP 10

Plie Squat

  • Toes are pointed out and knees follow the same angles as the toes. Chest lifted and shoulders back.

STEP 11

Plie Squat Pulsing

  • Dig your heels in, point your toes out, knees follow toes, keep your chest up and pulse twice.


<< Previous
Next WOD >>

Exercise Disclaimer

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.