Time: 45 - 60 minutes
Equipment Needed: Cones / Markers and a Stopwatch
Warm Up: 5 - 10 minutes
Circuit #1:
Complete 2 - 3 sets of the following exercises. Allow 2 minutes rest between each set.
30 - 45 seconds Alternating Reverse Lunges
30 - 45 seconds Push-Ups
30 - 45 seconds Knees-to-Elbows
30 - 45 seconds Prisoner Squats
30 - 45 seconds V-Jumps
Circuit #2:
Use 2 cones / markers to mark off a start and end point about 50 feet apart. Allow 2 - 5 minutes rest after the last sprints have been completed and then REPEAT ONE MORE TIME.
Walking Lunges to Cone and Sprint Back
Bear Crawl to Cone and Sprint Back
Grouchos Forward to Cone and Grouchos Backwards Back
Side Shuffle Left Side to Cone and Right Side Back
Grapevine Karaoke Face the Left Going Down and Right Going Back
Sprint Down and Back
Rest 2 - 5 minutes
Circuit #2:
Use 2 cones / markers to mark off a start and end point about 40 - 50 feet apart. Complete each exercise down and back for 1 round total.
Bear Crawl
Bounding (skip with high knees)
Grapevine / Karaoke
Back Pedal Sprint
Rest 2 - 4 minutes.
Finisher:
Complete 1 - 2 sets of the following exercises. Allow 1 - 2 minutes rest between sets if performing 2 sets.
30 seconds Body Saw Plank
30 seconds Straight Arm Plank
30 seconds Side Plank - left
30 seconds Side Plank - right
30 seconds Plank
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by fizkes from Getty Images Pro