Time: 45 minutes
Equipment Needed: Cones/Markers and a Stopwatch
Warm Up: 5-10 minutes
Set #1:
10 minutes total time. Complete as many cycles through as possible.
10 Scissor Kicks
10 Deck Squats (or Inchworms)
10 Floppy Burpees
Rest 1-3 minutes
Set #2:
Set cons/markers up about 50 feet apart. Start each exercise at one cone and finish at the other.
Groucho (forward) to cone and jog back
Groucho (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
Sprint down AND sprint back
Rest 1-3 minutes
Set #3:
High Knees to cone and jog back
Butt Kicks to cone and jog back
Bounding (1-legged) to cone and jog back
Bounding (2-legged) to cone and jog back
Jog Backwards to cone and jog forwards back
Bear Crawl to cone and jog back
Sprint down AND sprint back
Rest 1-3 minutes
Set #4:
Complete 1-2 sets.
45 sec Plank
45 sec Alternating Quadruped
30-45 sec of Reverse Crunches
30-45 sec of Oblique Crunches (left)
30-45 sec of Oblique Crunches (right)
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by Maridav