Time: 45 minutes
Equipment Needed: Weights, Jump Rope, and a Mat
Warm Up: 5-10 minutes
Circuit 1: Repeat 3x.
Perform exercises in order. Allow 45-50 seconds per exercise of work time, giving 10-15 seconds for transition/rest. Rest 1-2 minutes between sets and then repeat.
Jump Rope (if no rope, do star jumps)
Sumo-Deadlift High Pull (if no weights, do alternating 1-leg reaches)
Alternating Reverse Lunges
V-Jumps
Run about ¼ mile for recovery.
Tabata 1:
Tabata exercises need to be complete for 8 sets (or 4 minutes total). For example: 20 sec box jumps, 10 sec rest, 20 sec box jumps, 10 sec rest, 20 sec box jumps, and so on until you reach 4 minutes (8 sets total). Choose ONLY ONE level of difficulty.
Level 1: Touches on Bench
Level 2: Step Downs
Level 3: Box Jumps
Set 1:
Complete 3 rounds of the following exercises. 30 seconds per exercise with limited rest until the cycle is over. Rest 30 seconds and then repeat up to 3 sets total.
30 sec Pistol Squats Over a Bench (left leg)
30 sec Pistol Squats Over a Bench (right leg)
30 sec Rows (left arm)
30 sec Rows (right arm)
Core:
Complete 1-3 sets (30-45 seconds per exercise)
Reverse Crunches
Scissor Kicks
Hip Bridge (repetitions)
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by lzf from Getty Images