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10-week Program

Kansas: 9-minute Circuits

35m
31 comments

Full Body Workout

Tumbleweed 1 (starts: 1:50)
Squat
Parallel Leg Crunch
Squat Wheel

Pyro (13:10)
Skydiver
Deadlift to Squat
Burpee

Firefly (25:50)
S Reach
Starfish Pillar
Saxon Lunge

Up Next in Week 5

  • Rehab Lunging Workout
    24:12
    Rehab Lunging Workout

    Rehab Lunging Workout

    Stack 1
    Back Strokes
    Clamshells
    Heel Grab
    Ipsi Step Grab
    Forward Lunges

    Stack 2
    Snow Angels
    Hip Circles
    Heel Grab Under
    Step Grab Under
    Backward Lunges

    Stack 3
    Arm Swings
    ITB Leg Lifts
    Heel Grab Around
    Step Grab Around
    Open Lunge

  • SPEED SETS Falcon
    23:37
    SPEED SETS Falcon

    SPEED SETS Falcon

    Full Body Workout
    10 x 10 second sets with 10 second rest intervals for each exercise

    Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings

    Push Ups: chest, shoulders, triceps, core, hip flexors, quads

    Dynamic Squats: glutes, quads, hamstrings, calves, shin ...

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