Time: 45 minutes
Equipment Needed: Bands, One Weight, and a Box or Bench
Warm Up: 5 – 10 minutes
Set #1:
Perform the following exercises for the stated number of reps. Rest as needed.
50 Box Jumps
40 Coffins
30 Hydrants to Donkey Kick Combo (each leg)
20 Walking Lunges with Bicep Curls (each leg)
10 Moving Frog Jumps Forward and 10 Moving Backward Frog Jumps
¼ mile Run
Set #2:
10 Moving Frog Jumps Forward and 10 Moving Backward Frog Jumps
20 Walking Lunges with Bicep Curls (each leg)
30 Hydrant to Donkey Kick Combo (each leg)
40 Coffins
50 Box Jumps
¼ mile Run
Set #3:
50 Butt Kicks (each leg)
50 Floor Jacks
50 Suicide Tap Downs (each side)
Set #4:
Perform the following 2 exercises back-to-back and for 2 sets each. Complete the 2 sets for one leg before changing legs. Use a band if you have one.
25 Leg Abductions – right leg
25 Leg Abductions – right leg – half the range of motion (smaller leg lift)
30 sec Rest
Repeat (2 sets)
25 Leg Abductions – left leg
25 Leg Abductions – left leg – half the range of motion (smaller leg lift)
30 sec Rest
Repeat (2 sets)
Finisher:
50 Power Jacks!
Cool Down and Stretch: 5 – 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Maridav