Time: 30 Minutes
Equipment Needed: A mat, a bench, and a timer
Warm-Up: 5-10 minutes
Strength Circuit:
3 sets. Allow 1-2 minutes rest between sets.
30 sec Lateral Lunges Left (stationary or stepping)
30 sec Lateral Lunges Right (stationary or stepping)
30 sec 1-Leg Deadlift (Left)
30 sec 1-Leg Deadlift (Right)
30 sec Child pose Push-Ups
30 sec Bench Crunches
30 sec Plank
1-2 min rest
Tabata #1:
(20 seconds work/10 sec recovery for 4 minutes). Example: 20 sec high knees, 10 sec rest, 20 sec flutter kicks, 10 sec rest, REPEAT until you reach 4 minutes total.
Exercises: High Knees vs. Big Flutter Kicks
1-3 min rest
Tabata #2:
(20 seconds work/10 sec recovery for 4 minutes)
Exercises: V-Jumps vs. Tuck Jumps*
*You can alternate rounds and make every second one standing jumps and every other in a plank
1-3 min rest
Core:
2 sets. Allow 30-60 sec rest between sets.
60 sec Jack knives (switch legs after 30 seconds)
60 sec Plank
30 sec Bird Dog (alternating)
30 sec Lying on back reach Opposite Arm- Opposite Leg (half starfish)
Cool Down & Stretch: 5-10 minutes
Photo Credit: Canva - Zdyma4 from Getty Images