Equipment: weighted objects, elevated surface
Format: Perform supersets for time or reps, complete 3-4 rounds

Superset 1 (4 rounds):

Sumo Squats (8-12)

• Holding a weighted object in both hands at your shoulders, begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• 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 actively 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.

In and Out Jump Squats (0:30-0:45)

• Begin by standing tall in a wide stance and core braced.
• Bend your legs with your knees tracking in line with your toes for a sumo squat, being mindful of keeping your chest elevated.
• Drive through your heels to propel yourself up, bringing your legs together midair so that you momentarily land in a standing position with feet close together.
• Immediately hop your legs back to a sumo position and squat your hips back.
• Repeat for allotted time.
• MOD: Make this low impact by removing the jump and stepping your feet together instead.

Superset 2 (4 rounds):

Forward Lunge Pulse (8-12)

• Begin by standing tall, core braced, and feet a little wider than hip distance, holding weighted objects by your sides or at your shoulders.
• Step your right foot forward, maintaining an upright posture and braced core, bending the knees to 90 degrees – be mindful of keeping your front knee aligned over your ankles and with your big toe.
• Pulse your lunge by straightening and bending your legs again slightly without allowing your back knee to touch the mat.
• Drive through the front heel to step your right foot back to meet your left in the starting position.
• Repeat on the left side and continue alternating left and right pulsing lunges for your max reps.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

Split Squat Jumps (0:30-0:45)

• Begin in a forward lunge position with your knees bent and aligned over your ankles, back knee hovering off of the mat, chest upright and core braced.
• With your weight primarily in your front foot and your knees tracking your toes, jump up and switch your front and back legs, landing lightly back in a lunge position.
• Continue alternating sides for allotted time.
• MOD: Perform alternating reverse lunges to make this low impact and/or hold onto the wall or back of a chair for help with balance.

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Superset 3 (3 rounds):

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.

Calf Raises (10-15)

• Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall), and a weighted object in each hand at your shoulders or by your sides.
• Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
• Repeat for your max reps.
• MOD: Remove the weighted objects and complete this move with bodyweight only.