Time: 45 - 60 minutes
Equipment Needed: A Stopwatch and Weights
Warm Up: 5 - 10 minutes
Complete 3 Sets: Perform each exercise for 30 seconds. Minimal rest between each exercise.
Presses (left arm)
Presses (right arm)
Pull-overs
Flutter Kicks
Farmers Walk 50 m and Then Rest
Complete 3 Sets: Perform each exercise for 30 seconds. Minimal rest between each exercise.
Push-Ups
Skull Crushers
Squat with Bicep Curl
Mountain Climbers
Farmers Walk 50 m and Then Rest
Complete 3 Sets: Perform each exercise for 30 seconds. Minimal rest between each exercise.
Lying Triceps Extension (left)
Lying Triceps Extension (right)
Reverse Crunches
V-Jump into Tuck Jump
Farmers Walk 50 m and Then Rest
Run:
Sprint 100 m
Recover 100 m
Sprint 100 m
Recover 100
Repeat for a total of 8 sprints (½ mile total)
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by FatCamera from Getty Images Signature