Time: 45 - 60 minutes
Equipment Needed: Cones/Markers and a Stopwatch
Warm Up: 5 - 10 minutes
Timed:
Complete as many cycles through as possible in 10 minutes.
10 Double-Unders (each attempt counts as a rep if you are unable to perform this skill)
10 Deck Squats or Deck Squat Attempts (or Sumo-Deadlift high-pulls if you don’t want to perform deck squats)
10 Arm Presses (10 on each side)
Rest 3 minutes.
Circuit:
Complete 3 rounds of the following exercises. Perform each exercise for 30 seconds. 1 minute rest after each round. Minimal rest between exercises.
Pike Push-Ups
Russian Twists
Wipers
Swings or Mountain Climbers
Rest 2 - 3 minutes.
Cones / Markers:
Set up around 50 feet apart. Start each exercise at one cone and finish it at the other.
Groucho (forward) to cone and jog back
Grouch (backward) to cone and jog back
Shuffle (face left) to cone and jog back
Shuffle (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 down and jog back
Backwards Jog down and jog back
Sprint down AND Sprint back
Rest 2 - 3 minutes.
Core:
Complete 1 - 2 sets.
45 seconds alternating quadruped
30 - 45 seconds of Reverse Crunches
30 - 45 seconds of Oblique Crunches (left)
30 - 45 seconds of Oblique Crunches (right)
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by torwai from Getty Images