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