Time: 45 Minutes
Equipment Needed: Stopwatch and Dumbbells
Warm Up: 5-10 minutes
Circuit #1:
Perform the following 4 exercises in a row followed by ¼ mile for a time. Rest for 2-3 minutes and then repeat for a second round. Time yourself and see if you can beat your time the second round.
20 Jump Squats
20 Push-Ups
20 Burpees (Modify - 40 knee lifts if needed)
20 Full Sit-Ups
¼ mile Run
Rest 2-3 minutes and repeat
Circuit #2:
Perform the following exercise for 60 seconds and count their reps. Rest 30 seconds and repeat. Try to beat the number of reps from the first 60 seconds for each exercise listed below. 1 minute rest between sets.
Set #1: Overhead Dumbbell Swings
Ex: 60 sec Overhead Dumbbell Swings (if no weights - frog jumps)
Rest 30 seconds
Repeat
Rest 1 minute
Set #2: Floor Jacks
Set #3: Box Jumps (modify - alternating Step-Ups)
Set #4: Jump Rope
Rest 2-3 minutes
Circuit #3:
Perform the following exercises for 30 reps, then 20 reps, then 10 reps. Rest 30 seconds between each set. Complete the entire set of reps of Suicide Push-Ups before moving to the Renegade Rows.
Exercise #1: Suicide Push-Ups
Exercise #2: Renegade Rows
Circuit #4:
Finish with 10 reps of the following 2 exercises for 2 sets.
10 Downward Facing Dogs into Cobra
10 Quadruped
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by Syda Productions