Time: 45 - 60 minutes
Equipment Needed: Weights, Stopwatch, and Bench/Chair
Warm Up: 5 - 10 minutes (be sure to warm up your legs)
Complete 2 Sets:
30 sec Squats
30 sec Jumping Jacks
30 sec Lateral Lunges (alternating sides)
30 sec Bicycles
Ladder: Ladder the 2 exercises in each superset below. Start with 10 of each, then 9 of each, then 8 of each, etc. all the way down to 1. Alternate between the two exercises. Complete the full ladder in each superset before moving onto the next.
1st Superset:
Split Lunges (both sides)
Sumo Squats
2 - 3 minutes Rest
2nd Superset:
One Legged Deadlift with Weights or Reach (both sides)
Step-Up off benches (both sides)
¼ mile Recovery Run
2 - 3 minutes Rest
3rd Superset:
Side Lunges off Bench (both sides)
Calf Raises with Weight in Hands
2 - 3 minutes Rest
4th Superset:
Spiderman Plank (both sides)
Snow Angels
¼ mile Recovery Run
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by indykb by Getty Images