Time: 60 minutes
Equipment Needed: Dumbbells, Stopwatch, and 2 Cones or Markers
Warm Up: 5 - 10 minutes (make sure you warm up your upper body and joint mobility really well)
Circuit #1:
Complete 3 sets of the following exercises.
30 seconds Pull-Overs
30 seconds 1-Arm Flys - right
30 seconds 1-Arm Flys - left
30 seconds Jumping Jacks (but touch the ankles at the bottom
30 seconds Rest
Rest 1 - 2 minutes
Circuit #2:
Complete 3 sets of the following exercises.
30 seconds KB Sit-Ups - left
30 seconds Superman Hold
30 seconds KB Sit-Ups - right
30 seconds V-Jumps
30 seconds Rest
Agility Training:
Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover and rest as needed. Complete 2 sets.
Grapevine (face left) to Cone and Jog Back
Grapevine (face right) to Cone and Jog Back
Shuffle (face left) to Cone and Jog Back
Shuffle (face right) to Cone and Jog Back
1-Legged Bounding (face left) to Cone and Jog Back
2-Legged Bounding (face right) to Cone and Jog Back
Bear Crawl to Cone and Jog Back
Backwards Jog Down and Jog Back
Sprint Down AND Sprint Back
¼ mile Recovery Jog
Core Circuit:
Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.
30 seconds Hip Bridges
30 seconds Quadruped - alternating
30 seconds Windmills - left
30 seconds Windmills - right
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Sergey Nazarov