Time: 45 - 60 minutes
Equipment Needed: Dumbbells and a Box / Bench
Warm Up: 5 - 10 minutes
Perform the following exercises for 1 rep all the way through, then 2 reps, then 3 reps, etc… to reach all the way to 12 reps each. Rest as needed.
Hindu Squat
Burpee
Full Sit-Up - FLAT Footed
Snow Angel
Tricep Push-Up
Reverse Lunge into a Front Kick - EACH Leg
Sumo Jump Squats
Renegade Row - EACH Arm
Box Jump (Modification - 1 Step-Up EACH Leg)
Oblique Crunch - EACH Side
Tuck Jump - Ground
Squat with Calf Raise and Overhead Press
Cross-Over Mountain Climber - EACH Leg
One-Legged Deadlift - EACH Leg
Deck Squat (Modification - Bench Crunches)
Finisher:
Finish with wind sprints. 20 seconds of work followed by 10 seconds rest for 4 minutes (8 sets).
20 seconds Wind Sprints
10 seconds Rest
Repeat 8x.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Shopping King Louie