- LEVEL 1 -

Warm up with dynamic active stretches (Walking Toe-Touches, Leg Swings, High Knees, Butt Kicks, etc.) 

Repeat entire circuit 3 times with as little to no rest between exercises and at least 2 minutes of rest between circuits.

Modify the exercises as needed to best serve you, but push yourself through each set--every rep counts!

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Squat to Side Squat

 - 60 Seconds -

Sit back in the hips and drive through the heels!

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Wide to Narrow Squat Jumps

- 15 Reps -

Keep the knees over the ankles and drive through the heels. One wide jump & one narrow jump counts as one rep, so you are technically doing 30! Fun, fun, fun!

Glute Bridge w/Pulse at the Top

 - 15 Reps -

Squeeze those cheeks all the way to the top and hard as you can!

Single Leg Glute Bridge

- 15 Reps Each Leg -

Make sure the leg that is straight is pointing up to the sky. Avoid letting it creep towards your face.

Triangle Kick-Ups

- 20 Each Side -

Imagine you are drawing a triangle with your straight leg. Keep your toes pointed towards the ground and squeeze the booty at the top of the triangle each rep!

Donkey Kick Pulses (Straight Leg & Bent Knee)

- 30 Straight & 30 Bent Each Leg -

Try not to arch the back while keeping all of the tension in the glute and upper hamstring. For the straight leg pulses keep the toes pointed towards the ground, and for the bent knee keep the heel pointed towards the sky!

Alternating Reverse Lunge

- 10 Reps Each Side (20 Total) -

Make sure the back knee bends at a ninety degree angle on the way down and drive through the front heel on the way up.

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Alternating Jump Lunge

- 10 Reps Each Side (20 Total) -

Keep the same form as the reverse lunge but make sure to keep the knee stacked over the ankle as you land.


- 15 Reps Each Leg -

Drive through the heel that is placed on the bench, and pretend there is a string attached to your head pulling you straight up, not forward.

Alternating Speed Step-Ups

- 10 Reps Each Side (20 Total) -

Keep the same form as above, but increase the pace buttercup!