Perform each exercise for 50 seconds. Rest 10 seconds between each exercise. Repeat the entire circuit 3 times through for a total of 15 minutes.

• Air squat
• 180-Degree Squat Jump
• Alternating Forward Lunge to Lateral Lunge
• Alternating Reverse Lunge to Curtsy Lunge
• Glute Bridge Walkout

Superset 1 (repeat two times)

• Squats:
• Squat jumps
• Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 2.

Superset 2 (repeat two times)

• Alternating reverse lunges
• Jumping lunges
• Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 3.

Superset 3 (repeat two times)

• Speed skaters
• Alternating curtsy lunge (skip jump)
  Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset

Superset 4 (repeat two times)

• Single leg glute raises (one leg each set)
• Glute Bridges
• Drop into a 30-second squat and repeat the entire superset once more (squat hold included). Then start your cool down.

Perform three sets of 10 to 12 reps each, resting as needed between sets.

• Goalpost Overhead Press
• Hammer Shoulder Press
• Front Raise Palms Down
• Front Raise Palms Up
• Cuban Rotation
• Lateral Raise
• Arnold Press
• Upright Row
• Arm Circle
• Shoulder Shrug

For the first, grab the handles, jump your feet back, perform a push-up, and jump your feet back up next to the bells, feet wider than shoulder-width, torso almost parallel to the ground. Now row the bells to your ribcage, lower them back down to the floor, and hit the third move by cleaning the kettlebells to a rack position in front of your shoulders. To finish things off, perform a thruster, a squat to an overhead press. Lower the bells back down between your feet—and do it all again.

What you'll need: One 12-kilogram kettlebell or a 20- to 25-pound dumbbell

Hollow-Body Chest Press
Half-Kneeling Press-to-Stand
Single-Leg Deadlift Row
Clean to Goblet Squat
Lateral Lunge to Balance
Single-Arm Kettlebell Push-Up

How to use this list: Clayton suggests doing each exercise in the lower abs workout below for 30 to 45 seconds before every run. “This will fire up your muscles so they’re active when you need them most,” Clayton says. Clayton even demonstrates them herself, so you can nail the perfect form. You will need a mat and a set of sliders. Two hand towels or paper plates will work. too.
1 Downward Dog Split to Elbow Knee Hold. ...
2 Side Plank With Reach-Through. ...
3 Slider Plank to Pike. ...
4 Slider Bear Plank. ...
5 Hollow Hold to V-Sit. ...
6 Straight Leg Pulse Up. ...
7 Diagonal Mountain Climber.

To add some practical testing and actionable advice to this theoretical musing, I offer this morning mobility check-in. In this video, I describe and demonstrate three quick movement sequences that you can do in a few short minutes any time of day and/or fresh out of bed

Jump Squat To Halo

Step 1. Place a kettlebell on the floor and stand behind it with feet shoulder-width apart. Twist your feet into the ground so that they’re turned a few degrees outward, and you feel your glutes tighten up. Maintaining a tall, long spine from your head to your pelvis, squat down, driving your knees outward as you descend (they should stay in line with your first two toes) until you can grasp the kettlebell handle.
Step 2. Holding the kettlebell handle overhand with both hands, draw your shoulders back and downward (think “proud chest”). Now jump up as high as you can. Land with soft knees, and then stand up, cleaning the dumbbell as you rise (flip it over in your hands so that the bottom is up).
Step 3. Raise the weight over and behind your right shoulder. Keep your elbows as close together as you can—your left forearm should brush over the top of your head as you raise the kettlebell. Continue moving the weight around the back of your head until it’s in front of you again (a halo). Keep your core braced to prevent any bending or twisting while you do the halo. Lower the weight to the floor, and re-set for the next jump squat. After you jump, perform the halo in the opposite direction.

1️⃣Carries
2️⃣Rows
3️⃣Y-Raises
4️⃣T-Raises
5️⃣Scapular Push-Ups
6️⃣Around The World’s

• Ankle Mobility
• Couch Stretch
• Hamstring Stretch
• Adductor Mobility
• Windmill
• Figure-Four Stretch
• Thoracic Opener
• Downward Dog To Lunge Rotation

How to do this workout: This medium-intensity workout was designed by Tinman Elite coach, Chris Lee. Review each move, demonstrated by Lee below, so you can master the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps. You will need two dumbbells and a mini band to get started.

The Warmup: One round

Lunge to Rotation: 10 reps per side
Single-Leg Lower: 20 reps total, alternating
The Workout: Three rounds, one minute of rest between each round

Inline Lunge: 10 reps per side (with two 15- to 20-pound dumbbells)
Double-Leg Hop: 15 reps per side
Clamshell: 15 reps per side (with a medium resistance band)
Renegade Row: 10 reps per side (with two 15- to 20-pound dumbbells)
The Cooldown: One round

Thoracic Opener: 5 reps per side
Flossing: 5 reps per side

The workout:
Note: I’ve provided links to very brief, easy to understand tutorials of every exercise you may not have heard of before; simply click on their names.
Y-W-T Holds — 15 sec. per hold
Y-Handcuffs — 10 reps
Isometric push up — 20–30 sec. hold at the top position
Isometric push up — 20–30 sec. hold at the bottom position chest hovering just above the ground
Push ups — As many good reps as possible
Rest 60 sec.
Band pull aparts — 10 reps
Band dislocates — 10 reps
Bodyweight squat — 10 reps
Cossack squats — 5 reps per side use chair or bench for support if necessary*
Isometric Glute bridges — 20–30 sec. hold at top position
Glute bridges — As many good reps as possible

Here’s how the routine works: Perform 20 reps of each exercise in the circuit back-to-back-to-back, rest for 60 to 90 seconds, and then repeat, but this time for 18 reps. Each time you repeat the circuit, subtract 2 reps from your sets, hitting 16 reps, 14 reps, 12 reps, and so on until you reach zero and the end of your workout. It’s all about volume.

20 DB Alternate Curls (Supinated & Hammer Grips)
20 Kneeling Single Arm Press
20 T-Pushups Up

The best part? You don’t need any equipment at all. Here’s how to do it:

• Start in a hollow body position: Lie on your back. Press your lower back into the ground. Lift your shoulder blades off the ground one inch, and your legs off the ground — all without letting your lower back lose contact with the ground. Tighten your abs to drive your lower back into the ground.

• Do a sprinter sit-up, contracting your abs then bringing right elbow to left knee; your right leg stays straight. Do 1 rep.

• After that one rep, keep your right elbow connected to your left knee; you’re now in corkscrew hollow rock position. Do one hollow rock, then return to hollow body position.

• Do 2 sprinter sit-ups; after the second one, stay in corkscrew hollow rock position and do 2 hollow rocks. Continue this pattern, laddering up to 5 sprinter sit-ups and 5 corkscrew hollow rocks.

• Rest 30 to 45 seconds. Do 3 sets per side.

Perform the exercises in order.

Step Up
20 total; 10 per leg

Plyo Jump
15 jumps

Toe Taps
30 total; 15 per leg

Lateral Step Down
30 total; 15 per leg

RFE Split Squat
30 total; 15 per leg

Knee Tucks
20 reps

Hip Thrusters
15 reps

Depending on how much you want to seat, take on this park bench bodyweight leg blast for between 3 to 5 total rounds.

Perform each exercise for 20 reps each with little to no rest

Straight Leg Sit-Up
Tip: Keep the arms reaching for the ceiling the whole time

Regression: No weight; traditional situp; classic crunch

Double Crunch
Tip: Bring the elbows to the knees. Extended position is a hollow body hold.

Regression: No weight

Leg Lowers
Tip: Try to keep legs as straight as possible with lower back pressed into the mat.

Regression: No weight

• Turkish Get-Up
• Box Jump Sticks
• Incline Plyo Push-Ups
• Decline Burpee
• Lateral Bounds
• Donkey Kick
  #Do AMRAP for 30 seconds, then rest for 30 seconds. Repeat.#