Warmup Exercise 1: Hip Circles

• Stand with all your weight in your left leg with your hands on your hips, or holding onto a vertical support.
• Raise your right knee to 90 degrees.
• Slowly make a big, clockwise circle with your knee, opening your hip as far as you can.
• Complete 10 reps and repeat on the other side.

Warmup Exercise 2: Side High Knee

• Stand up straight and place your feet about hip-width apart.
• Quickly drive your right knee up with a hopping motion, while bringing your alternate elbow to 90 degrees.
• Continue on the same leg for 10 reps, staying on the ball of your foot the entire time.
• Make sure you are engaging your abdominal muscles as your knee comes up.
• Repeat on the other side and complete three circuits total of this entire warmup.

Jump Rope

• Jump rope for two minutes or replace with jumping jacks [4] for the same amount of time.

Fire Hydrant

• Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
• Keep your right knee at a 90-degree angle as you slowly raise your leg to the right, until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor.
• With control, lower your leg back to the ground.
• Complete 15 reps on each leg.

Bodyweight Kickback

• Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
• Slowly drive your right heel back behind you, squeezing your glute as you lift the leg.
• Keep your foot flexed and hips square to the ground, while reaching your alternate arm straight ahead.
• Slowly lower your leg to the ground.
• Repeat 15 times before switching to the other side.

Hip Raises

• Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip-distance apart.
• Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 40- to 45-degree angle relative to the floor.
• At the top of the movement, be sure to really flex your butt for one second — try and make it a long second.
• Slowly return to the start position to complete one.
• Complete 15 reps.

Squat With Lateral Side Kick

• Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels.
• Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
• As you step the foot back into shoulder-width distance position, squat down again.
• Complete 15 reps on this leg before switching sides.

Pulse Squats

• Start in second position, with your legs opened wide to the sides and your toes turned slightly outward.
• Placing your arms straight out in front of you, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
• While holding second position, make small pulses up and down, moving about an inch.
• Complete 15 reps.

Standing Calf Raises

• Stand with your feet directly under your hips, roll your shoulders back and tuck your booty under to ensure a straight and strong back.
• With control, lift up onto the top of the ball of your foot, gripping through your shoes with your toes to ensure balance and stability.
• Lower with the same control.
• Complete 15 reps.

Rest for one minute before running through the circuit (minus the warmup) again. Complete for a total of four times.