Time: 45-60 minutes
Equipment Needed: Weights and a Stopwatch
Warm Up: 5-10 minutes
Downward Spiral Challenge:
Complete this ENTIRE circuit at one time in your best possible time (with perfect form). Use modifications and scale when necessary. Rest as needed.
½ mile Run
100 Jumping Jacks
90 Hollow Rocks OR Plank with Alternating Butt Kicks (90 per side)
80 Side Bends (40 per side)
70 Mountain Climbers
60 Lateral Lunges (30 per side)
¼ mile Run
50 Groucho’s
40 Rows (40 per side)
30 Skull Crushers
20 Standing Tuck Jumps
10 Deck Squats
½ mile Run
Rest 3-6 minutes
Complete 1-2 Rounds:
30 sec Side Plank (left)
30 sec Side Plank (right)
30 sec Alternating Quadruped
3 x 10 sec Holds on Hip Bridges
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by Antonio_Diaz from Getty Images Pro