Time: 45 minutes
Equipment Needed: Bench or chair
Warm Up: 5 - 10 minutes
Set #1:
Complete 3 rounds of the following exercises
30 sec Body Weight Squats
30 sec Alternating
Reverse Lunges
30 sec Push-ups
30 sec Mountain Climbers
Set #2:
Complete 3 rounds of the following exercises
30 sec
Step-ups on Bench (L)
30 sec Step-ups on Bench (R)
30 sec Triceps Dips
30 sec Rest
2 - 3 minutes rest
Set #3:
2 rounds of the following exercises
30 sec Split Lunges on Bench (L)
30 sec Calf Raises
30 sec Split Lunges on Bench (R)
30 sec Rest
2 - 3 minutes rest
Set #4:
2 rounds of the following exercises
30 sec Lateral lunges (L)
30 sec Mountain Climbers
30 sec Lateral Lunges (R)
30 sec Rest
Set Markers 50 ft Apart:
Groucho (forward) to cone and Jog back
Groucho (backward) to cone and jog back
Shuffle (face left)
Shuffle (face right)
Grapevine (face left)
Grapevine (face right)
Backwards jog there and forwards jog back.
Sprint there and back!
2 - 3 minutes Rest
Abs:
Complete 2 Rounds
30 sec Crunches
30 sec Plank (left)
30 sec Superman
30 sec Plank (right)
3 sec Reverse Crunches
Cool down & Stretch: 5 - 10 minutes
Photo Credit: Canva from Dirima by Getty Images Pro