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Hip Circles: Feet wide, hands on hips, circle the hips forward and back to stretch the hip flexors and hamstrings.
Shoulder Dip & Knee Push: Feet wide, drop one shoulder while pushing the opposite knee out to mobilize the spine and stretch the adductors.
Hip Openers: Lift the knee and step out wide to increase mobility before the exercises begin.
2. Circuit 1: Track & Field Inspired (2 Rounds)
This circuit focuses on powerful, athletic movements.
Exercise
Instructions
Reverse Lunge to Knee Drive
Step back, lightly touch the knee to the ground, then powerfully drive the same knee up towards the chest, using your arms. Switch legs halfway through.
Long Jumper
Leap forward from the back of the mat, landing soft, then shuffle (patter) backwards to the start. Alternate the forward-leaping leg. Modification: replace the leap with a big step forward.
Sprinter's Arms
Pump your arms forward and back as if you are sprinting. Vary the stance as instructed: feet together, right foot back, left foot back. Keep elbows close to the body.
3. Circuit 2: CrossFit Inspired (2 Rounds)
This circuit takes inspiration from common CrossFit movements.
Exercise
Instructions
Squat to Overhead Power
Round 1: Hands by ears, squat low, then power up and release a breath, as if throwing a ball overhead. Round 2: Keep hands behind the head throughout the movement, focusing on keeping elbows back to engage the upper back.
Rope Climbs
Lying on your back, imagine holding a rope and climb it as you come up into a sit-up, then slowly curl down one vertebra at a time (controlled motion).
Burpee
Chest to the ground, stand, and reach hands to the ears at the top. Modification: step back into the plank position instead of jumping. Focus on speed and keeping elbows close to the body.
4. Circuit 3: Fighting Fit Style (2 Rounds)
The final circuit includes exercises inspired by MMA and boxing.
Exercise
Instructions
Jab, Cross, Uppercut, Uppercut
Lightly on the toes, with fists up, perform the combination. Throw the punches powerfully and pull them back quickly.
Side Kicks (Lateral Kicks)
Pivot on the standing foot, driving the opposite leg and arm out in a lateral kick, alternating sides. Focus on balance and extending the knee and arm.
Boxers Crunch
Round 1: Slowly lower down, then come up and throw two quick punches across the body. Round 2: Change to a combination of four punches at the top before slowly lowering down.
5. Cool-down
Move straight into the cool-down to stretch out the working muscles.
Wide-Knee Child's Pose: Knees wide, sit back onto the heels, reaching fingertips forward to stretch the adductors, shoulders, and back.
Adductor/Hamstring Stretch: Extend one leg out to the side while sitting back into the heel, then bring the toes up to deepen the stretch. Repeat on the other side.
Kneeling Hip Flexor Stretch: Kneel with one foot forward, tuck the pelvis under, push the hips forward, and raise arms overhead to lift the chest and arch the back. Repeat on the other side.
