Time: 45 - 60 minutes
Equipment Needed: Mat and a stopwatch
Warm Up: 5 - 10 minutes (warm up really well)
30 seconds of the following:
Squats
Alternating Reverse Lunges
Push‐Ups
Bicycle Crunches
1/4 mile easy run and STRETCH out WELL!
Sprints: (10 minutes)
Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone at EVERY 1 minute interval.
Rest as needed
Complete 2 Sets:
Set up 2 cones 50 feet apart. Start at one end and perform the given exercise to the cone, and then jog or walk back for recovery.
Groucho’s (forwards for the first half, and backwards for the second half)
Shuffle (facing left)
Shuffle (facing the right)
Grapevine (facing left)
Grapevine (facing right)
2‐legged Bounding (or skipping for mod)
Backwards Jog
Rest and Repeat
Rest as needed
Complete 3 Rounds:
30 sec side plank (left)
30 sec lying triceps extension (stay in the side plank position, drop the right arm down)
30 sec side plank (right)
30 sec lying triceps extension (stay in the side plank position, drop the left arm down)
10 Down Dogs into Cobra
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by Maridav