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Box & Weights: Curtsey Lunge, Pike & Squat Series

With the box and weights, from one medium to one extra light spring

With exercise videosIntermediate50 minStrengthFull-bodyWeightsShort box

An intermediate flow with the box and weights. After breathing on your back, it moves into a glute bridge with the heel on the footbar and into the short straps. Then step-up and curtsey lunge, knee hover and pike with the feet on the box, and a standing deadlift and squat series. On the short box, arm series and a side series follow. To finish, toe taps and flutter kicks.

What this plan contains

The full sequence — starting position, spring settings, cues and reps for every exercise — comes with the paid plan. Here is the structure up front.

Warm-up

1 exercise

Exercises

9 exercises

Cool-down

1 exercise
Included in the plan

For every exercise: starting position, spring setting, reps, cues and the step-by-step sequence.

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