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Workout: Core, Recovery, and Good Times…

12_14_21 - Core, Recovery, and Good Times....jpg

Time: 45 minutes

Equipment Needed: Stopwatch

Warm Up: 5-10 minutes

Repeat each circuit 2x before moving onto the next. Allow 2-3 minutes rest between each circuit.

Circuit #1:

  • 45 sec High Knees

  • 45 sec Wood Chops - left side

  • 45 sec Wood Chops - right side

  • 45 sec Butt Kicks

  • 45 sec Recovery

Circuit #2:

  • 45 sec Windmill - left side

  • 45 sec Knees-to-Elbows

  • 45 sec Windmill - right side

  • 45 sec Mountain Climbers

  • 45 sec Recovery

Circuit #3:

  • 45 sec Ski Jumps/Moguls

  • 45 sec Jack-Knife Crunches - left leg straight

  • 45 sec Jack-Knife Crunches - right leg straight

  • 45 sec Russian Twist

  • 45 sec Recovery

¼ mile Recovery Run

Rest 3 minutes

Next:

Set up 4 cones/markers in a square about 25-50 feet apart. Complete the following exercises while moving along each side of the square. Drill runs for 4-6 minutes.

  • Grapevine

  • Back Pedal

  • Side Shuffle

  • Skip

Rest 3-4 minutes

Finisher:

Complete this circuit with 10 reps for each exercise (no rest between exercises)

  • 10 Back Extensions / Superman

  • 10 Hip Bridges

  • 10 Oblique Crunches - each side

  • 10 V-Ups

  • 10 Quadruped - each side

Cool Down and Stretch: 5-10 minutes


Photo Credit: Canva by AzmanJaka from Getty Images Signature

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