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Warm Up
Hip Hinge
Stand straight with a slight bend in your knees
Take a deep inhale
When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine
Slowly exhale, pressing your belly button into your spine as your lower your upper body
Stop when your chest is parallel with the floor
Feel the stretch in your hamstrings
Let your arms hang at your sides for a moment
Ground yourself through your heels
Slowly return to the starting position as you inhale
Repeat 5x
Good Morning-Squat Stretch
Stand up straight
Bend at your hips
Reach to your toes
Squat while holding your toes
Straighten your legs focusing stretching your hamstrings
Slowly raise your torso to the original standing position
Roll your shoulders backward
Repeat circuit 5x
Cat-Cow
Get into a quadruped position-this is just a fancy way of saying "on all fours"
Make sure your knees are aligned with your hips and wrists are under your shoulders
As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling
Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat
Repeat 5x
Workout
Planks
1 minute: Plank Walk Outs
Standing straight up bend at the waist, walk your hands out to a plank, hold the plank, walk your hands back to your feet, bend your knees and slowly stand up
30 seconds: REST
1 minute: Plank Walk Outs with a Push Up
Standing straight up bend at the waist, walk your hands out to a plank, hold the plank, complete 1 push up, walk your hands back to your feet, bend your knees and slowly stand up
30 seconds: REST
1 minute: Plank Walk Out and In
Standing straight up bend at the waist, walk your hands out to a plank, hold the plank, walk your feet to your hands, hold to feel the stretch in your hamstrings, walk your feet back to a plank, hold the plank, walk your hands to your feet, bend your knees and slowly stand up
30 Seconds: REST
Squats
1 minute: Bodyweight (BW) Squats
30 seconds: REST
1 minute: Right Leg Forward Lunges
30 seconds: REST
1 minute: BW Squats
30 seconds: REST
1 minute: Left Leg Forward Lunges
30 seconds: REST
1 minute: 1 BW Squat - 1 Right Lunge - 1 BW Squat - 1 Left Lunge
30 Seconds: Rest
Repeat 2x
Finisher
As many reps as possible with perfect form for 2 minutes
1 BW Squat - 1 Plank Walk Out and In with Push Up
Complete 1 bodyweight squat, walk out to a plank, walk your feet to your hands, walk your feet out to a plank, push up, walk your hands back to your feet, bend at the knees, and slowly stand up. That's 1 rep.
