Time: 45-60 minutes
Equipment Needed: Weights and Bench or Step
Warm Up: 5-10 minutes
¼ mile Run
Perform the following exercises for the stated reps for 6 minutes. Rest only as needed throughout. Rest 3 minutes between sets.
Set #1:
3 Burpees with a Push-Up
6 Box Jumps
9 Bench Crunches
Rest 2-3 minutes
Set #2:
3 Standing Tuck Jumps
6 Step-Up with Kickbacks (3 each side)
9 Plank with 9 Butt Kicks
Rest 2-3 minutes
Set #3:
3 Frog Jumps
6 Reverse Lunge up to a Step-Up with a Knee Lift (3 each side)
9 Deck Squats
Rest 2-3 minutes
Set #4:
3 Pull-Ups (of Pick Push-Ups)
6 Renegade Rows (3 each side)
9 Power Jacks
Rest 2-3 minutes
Finisher:
¼ mile Run
60 seconds of Star Jumps
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by vadiar from Getty Images