Time: 45 minutes
Equipment Needed: Dumbbells, Kettlebells, or Band
Warm Up: 5-10 minutes
Set #1:
Perform 3 sets of the following. Allow 30-60 rest between sets.
30 sec Rows (L)
30 sec Rows (R)
30 sec Overhead Triceps Press
30 sec Modified V-Ups (15 sec with left leg up, 15 with right)
30 sec Mountain Climbers
Run ¼ Mile BACKWARDS
Set #2:
Complete as many rounds of the following as possible in 6 minutes. I usually use kettlebells for these presses but if you don’t have any, you can use a heavier dumbbell, exercise band, or another heavy item.
3 “Bottoms-Up” Presses (hold the kettlebell handle with the bottom facing the sky)
8 Regular Burpees
Rest 1-3 minutes
Set #3:
Set up cones/markers around 50 feet apart. Start each exercise at one cone and finish at the other.
Groucho (½ forward and ½ backwards) to cone and jog back
Shuffle (stay low - face left) to cone and jog back
Shuffle (stay low - face right) to cone and jog back
Grapevine (face left) to cone and jog back
Grapevine (face right) to cone and jog back
Bear Crawl to cone and jog back
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by March Sirawit Hengthabthim’s Images