Time: 45 - 60 minutes
Equipment Needed: Dumbbells and Cones / Markers
Warm Up: 5 - 10 minutes (REALLY well with joint mobility and active stretching)
Sprints:
Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone. Walk back to the starting line for recovery and repeat when you are ready to go again. Do this a total of 8 time (8 sprints and 8 walks).
Rest as Needed (4 - 7 minutes)
Challenge:
Complete this circuit at one time in your best time possible (with perfect form). Modify when necessary. Complete 1 round ONLY - for time.
50 Squats
40 Front Raises (on each side)
30 Bicep Curls
20 Double Unders or 80 Singles
10 Inchworms
Rest as Needed (3 - 6 minutes).
Finisher:
Complete 1 - 2 sets of the following exercises.
30 Abduction (15 full range straight to 15 top ½ of range) - left side
30 Abduction (15 full range straight to 15 top ½ of range) - right side
20 Fire Hydrants - left
20 Fire Hydrants - right
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Jacob Lund