Time: 45 minutes
Equipment Needed: Chair/Bench and Dumbbells
Warm Up and Stretch: 5-10 minutes
Set #1:
8 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up.
Overhead Walking Lunges (holding weight overhead)
10 Suicide Push-Ups (5 per side)
10 Full Sit-Ups
¼ mile Recovery Run
Rest 2-4 minutes
Set #2:
8 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up.
10 Squats with a Press
10 Bicep Curls
10 Hollow Rocks
¼ mile Recovery Run
Rest 1-3 minutes
Set #3:
Pistol Squat Practice! Try this over the ground however, if you have back or knee issues, only do this over a bench or chair. Perform 20 NEGATIVE only Pistol Squats. Complete sets of 2 on each side until you reach 20 per side. Do NOT try to get up on one leg.
Rest as needed
Set #4:
3 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up.
10 Russian Twists
10 Mountain Climbers
Set #5:
Perform 2 sets of 12 Hip Bridges.
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by Maridav