Full-body strengthening and muscular endurance
12 Exercises
Intro
Required equipment
No equipment
Standard
Warm-up
Perform smooth thoracic rotations while keeping your pelvis relatively stable.
30 seconds - 40 seconds
Alternate sides while pushing your hips backward. Reduce the range of motion if needed.
6 - 8 Repetitions
Alternate legs without allowing your pelvis to drop. Return to the standard Glute Bridge if stability deteriorates.
8 - 12 Repetitions
Circuit
4 rounds
Main
Do each exercise one after another. When you finish the list, rest then start again.
Perform the prescribed range on each leg with your front foot fully planted. A pause at the bottom can increase difficulty once you have mastered the upper end of the range. Read more Read less
Perform the prescribed range on each leg with your front foot fully planted. A pause at the bottom can increase difficulty once you have mastered the upper end of the range.
Round
1: 10 - 16 Repetitions
Round
2: 10 - 16 Repetitions
Round
3: 10 - 16 Repetitions
Round
4: 10 - 16 Repetitions
Chain without rest
Keep your torso aligned from your knees to your shoulders and control the descent. Once you have mastered the upper end of the range, progress to the standard Push-Up. Read more Read less
Keep your torso aligned from your knees to your shoulders and control the descent. Once you have mastered the upper end of the range, progress to the standard Push-Up.
Round
1: 10 - 18 Repetitions
Round
2: 10 - 18 Repetitions
Round
3: 10 - 18 Repetitions
Round
4: 10 - 18 Repetitions
Chain without rest
Perform the prescribed range on each leg while keeping your pelvis level. Return to the bilateral Glute Bridge if your pelvis rotates. Progress from the lower to the upper end of the repetition range. Once you have mastered the upper end of the range for two exposures, use a slightly more difficult tempo, range of motion, or variation, then return to the lower end of the range. If repeated failure occurs, return to the lower end of the range or use the indicated regression. Read more Read less
Perform the prescribed range on each leg while keeping your pelvis level. Return to the bilateral Glute Bridge if your pelvis rotates. Progress from the lower to the upper end of the repetition range. Once you have mastered the upper end of the range for two exposures, use a slightly more difficult tempo, range of motion, or variation, then return to the lower end of the range. If repeated failure occurs, return to the lower end of the range or use the indicated regression.
Round
1: 10 - 16 Repetitions
Round
2: 10 - 16 Repetitions
Round
3: 10 - 16 Repetitions
Round
4: 10 - 16 Repetitions
Chain without rest
Raise your arms out to the sides while drawing your shoulder blades together without arching your back. Add a brief pause at the top once you have mastered the upper end of the range. Read more Read less
Raise your arms out to the sides while drawing your shoulder blades together without arching your back. Add a brief pause at the top once you have mastered the upper end of the range.
Round
1: 12 - 18 Repetitions
Round
2: 12 - 18 Repetitions
Round
3: 12 - 18 Repetitions
Round
4: 12 - 18 Repetitions
Chain without rest
Maintain a straight line from head to hips to heels. Drop to your knees if needed. Progress first by increasing duration, then to a slightly more difficult variation. Progression is limited to duration or a better-controlled variation, without turning the exercise into a maximal effort. Read more Read less
Maintain a straight line from head to hips to heels. Drop to your knees if needed. Progress first by increasing duration, then to a slightly more difficult variation. Progression is limited to duration or a better-controlled variation, without turning the exercise into a maximal effort.
Round
1: 30 seconds - 50 seconds
Rest time : 1 minute
Round
2: 30 seconds - 50 seconds
Rest time : 1 minute
Round
3: 30 seconds - 50 seconds
Rest time : 1 minute
Round
4: 30 seconds - 50 seconds
Rest time : 1 minute
1 minute rest between each round
Repeat 4 times
1 minute rest
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Rise onto the balls of your feet through a full range of motion, then lower under control. Progress to a single-leg variation once you have mastered the upper end of the range. Read more Read less
Rise onto the balls of your feet through a full range of motion, then lower under control. Progress to a single-leg variation once you have mastered the upper end of the range.
Set
1: 20 - 30 Repetitions
Set
2: 20 - 30 Repetitions
Chain without rest
Perform the prescribed range on each side while keeping your lower back stable against the floor. Extend your arms and legs farther only if you maintain perfect control. Progress from the lower to the upper end of the repetition range. Once you have mastered the upper end of the range for two exposures, use a slightly more difficult tempo, range of motion, or variation, then return to the lower end of the range. If repeated failure occurs, return to the lower end of the range or use the indicated regression. Read more Read less
Perform the prescribed range on each side while keeping your lower back stable against the floor. Extend your arms and legs farther only if you maintain perfect control. Progress from the lower to the upper end of the repetition range. Once you have mastered the upper end of the range for two exposures, use a slightly more difficult tempo, range of motion, or variation, then return to the lower end of the range. If repeated failure occurs, return to the lower end of the range or use the indicated regression.
Set
1: 10 - 16 Repetitions
Set
2: 10 - 16 Repetitions
Rest time : 1 minute
Standard
Cool-down
Slightly tuck your pelvis before gently moving your hips forward. Reduce the range of motion if your knee or lower back becomes uncomfortable. Read more Read less
Slightly tuck your pelvis before gently moving your hips forward. Reduce the range of motion if your knee or lower back becomes uncomfortable.
25 seconds - 35 seconds
Keep your back relaxed against the floor and gently draw your thigh closer. Reduce the stretch if your hip or knee becomes painful. Read more Read less
Keep your back relaxed against the floor and gently draw your thigh closer. Reduce the stretch if your hip or knee becomes painful.
25 seconds - 35 seconds
This workout is part of a complete program.
View program