Time: 45 - 60 minutes
Equipment Needed: Medicine Balls, Sand Bags / Dumbbells, and a Jumping Rope
Warm Up: 5 - 10 minutes
Stations:
Perform the following exercises for 30 seconds with 10 seconds rest between. After completing one set all the way through, immediately go into a 60 second plank. Rest 1 minutes and then repeat for 5 total sets.
Jump on to a Box or Curb and Turn 180 Degrees and Jump Down - Repeat
Jump Rope
Overhead Medicine Ball Slams
Sand Bags / Dumbbells Squats with Overhead Lift
V-Jumps
Immediately go into a 60 second plank at the end of the set. Rest 1 minutes and then REPEAT for a total of 5 sets.
Rest 2 - 3 minutes
Finisher:
2 Tabata style sets. Complete 20 seconds of work followed by 10 seconds of rest for 8 sets equal to 4 minutes. Rest 1 minute between each Tabata.
Tabata #1: Spiderman left leg and Spiderman right leg - alternating between the two
Tabata #2: Jack Knife Crunches left leg straight and Jack Knife Crunches right leg - alternating between the two
Example:
20 seconds Spiderman - left leg
10 seconds Rest
20 seconds Spiderman - right leg
10 seconds Rest
Repeat x4
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by anilakkus from Getty Images Signature