Equipment: weighted objects (dumbbells, water bottles, jugs or other), elevated surface, optional: stretchy band
Format: Perform tabata as directed, 0:20 work, 0:10 rest. Perform circuits as directed for suggested reps and rounds.

Tabata:

Jump Squat Pivots

• Begin by standing tall with your feet hip distance apart, core braced, and chest upright.
• Send your hips back into a squat, keeping your chest up tall, weight in your heels, and knees tracking in line with your toes.
• Powerfully drive through your heels and posterior chain to explosively jump up and simultaneously pivot your body briefly to the left, landing softly on the balls of your feet.
• Immediately pivot your body back to facing forward, bending your knees to sit back into a squat position.
• Jump and pivot in the opposite direction.
• Continue rotating through this sequence for allotted time.
• MOD: Make this a low impact move by removing the jump and performing regular squats. You can also send your hips back to briefly touchdown on an elevated surface to guide proper squat form.

Cross Body Mountain Climbers

• Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Keeping your hips level with the mat, alternate run driving your knees to opposite elbows, once on each side.
• Continue for allotted time.
• MOD: Make this an elevated tall plank by placing your hands on an elevated surface at the end of your walkout. You can also make this low impact by slowing down the knee drives, removing the running element.

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Strength circuit:

Squats (8-12)

• Holding a weighted object in both hands, either hanging beside your hips or at your shoulders, begin standing with your feet at hip distance.
• Engaging between your shoulder blades to keep the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Repeat for your max reps
• MOD: Remove the weighted objects and perform this exercise with bodyweight only.

Liberty Lunges (8-12)

• Begin by standing with your core braced, chest up tall and your weights in your hands at your shoulders.
• Step out to the right in a wide stance, bending the right knee as you shoot your hips back into a lateral lunge position. Keep your chest up tall, ensure your front knee is tracking in line with your toes and keep your weight back in your heel and hips.
• Power through your right heel to come back to standing and repeat on the other side.
• MOD: Perform this exercise without weights.

Hip Thrusts (8-12)

• Sit yourself on the mat in front of your bench (or couch/chair/ottoman) and place a weighted object on your hip creases.
• Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
• Brace your core and drive through your heels to lift your hips and weighted objects towards the ceiling, knees tracking in line with the toes, squeezing your glutes.
• Pause here for a moment then drop your hips back down toward the mat with control and repeat for your max reps.
• MOD: Perform this exercise without weighted objects.