Q: Kevin (Miss Piggie)
PAX: Sawdust, Betty, Ike, Smoked Pickle, Trojan, Leland Robbins (Geiger), Neon, Chuck
FNGs: None
COUNT: 9
Warm-Up (5 minutes)
• 1 min: High knees
• 1 min: Butt kicks
• 1 min: Bodyweight squats (slow & controlled)
• 1 min: Walking lunges
• 1 min: Jumping jacks
Format: 40 sec work / 20 sec rest (or transition).
Do 3 rounds of each circuit before moving on.
⸻
Circuit 1: Quads & Glutes
1. Jump Squats
2. Reverse Lunges (alternating)
3. Bulgarian Split Squat (R leg elevated on chair/sofa)
4. Bulgarian Split Squat (L leg elevated)
×3 rounds
Circuit 2: Hamstrings & Glutes
1. Single-Leg Hip Thrust (R leg, shoulders on couch/bench)
2. Single-Leg Hip Thrust (L leg)
3. Glute Bridge March (alternate legs)
4. Speed Skaters (side-to-side jumps)
×2 rounds
Circuit 3: Explosive Power & Burnout
1. Broad Jumps (jump forward, shuffle back)
2. Split Jump Lunges
3. Sumo Squat Pulses (low hold, pulse up & down)
4. Wall Sit (hold as long as possible for the 40 sec)
×2 rounds
Finisher (4 minutes – AMRAP)
Do as many rounds as possible in 4 minutes:
• 10 Jump Squats
• 10 Walking Lunges (each leg = 1 rep)
• 10 Glute Bridges
2 minutes of calf raises
