Time: 45-60 minutes
Equipment Needed: Weights, Bench/Chair, and Step
Warm Up: 5-10 minutes
Perform the workout at your own pace.
Set #1:
20 Jump Squats
20 Bench Dips
20 Wipers
20 Lateral Lunges with Lateral Arm Raises (each leg)
20 Windmills (each side)
Rest 1-2 minutes
Set #2:
Push-Up Declining Ladder Set focusing on proper form. Rest 15 seconds between each rep.
10 Push-Ups
Rest 15 seconds
9 Push-Ups
Rest 15 seconds
8 Push-Ups
Rest 15 seconds
Continue down to 1!
Rest 1-2 minutes
Set #3:
20 Floor Jacks
20 Tricep Kickbacks
20 V-Sits
20 Squat with Overhead Presses
20 Bent-Over Rows
Rest 1-2 minutes
Set #4:
V-Jumps Declining Ladder Set focusing on proper form. Rest 15 seconds between each rep.
10 V-Jumps
Rest 15 seconds
9 V-Jumps
Rest 15 seconds
Continue down to 1!
Rest 1-2 minutes
Set #5:
20 Ski Jumps
20 Arnold Presses
20 Bicycle Crunches (each leg)
20 Reach Lunges (each leg)
20 One-Legged Hip Bridges
Rest 1-2 minutes
Set #6:
Box Jumps Declining Ladder Set focusing on proper form. Rest 15 seconds between each rep.
10 Box Jumps
Rest 15 seconds
9 Box Jumps
Rest 15 seconds
Continue down to 1!
⅛ mile Recovery Run
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by Charli Bandit from Getty Images Signature