Workout: Body Weight Circuit & Game

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

Workout: Killer Circuits and Ladders

Time: 45 - 60 minutes

Equipment Needed: Weights or a Heavy Item

Warm Up: 5 - 10 minutes

Bootcamp Circuit:

Repeat this circuit 2 - 3 times depending on your fitness level. 

In the squat and press, make sure to bring your weight down to the rack position from the press BEFORE moving down into the squat.

• 30 seconds Squat (with weight in LEFT hand)

• 30 seconds Squat and Press (left)

• 30 second Presses ONLY (left)

• 30 seconds Rest

• 30 seconds Squat (with weight in RIGHT hand)

• 30 seconds Squat and Press (right)

• 30 seconds Presses ONLY (right)

• 60 - 90 seconds Rest

Rest as Needed

Ladder:

Complete a ladder from 10 → 1. Complete 10 reps of each exercise, then 9 reps of each, then 8, and so on until you reach 1 rep of each exercise.

• Rows (left)

• Rows (right)

• Wipers

• Supermans

½ mile Jog and Rest as Needed

Cash Out:

Perform the following exercises for 1 set.

• 30 Abductions on EACH Side

• 30 Donkey Kicks on EACH Side

• 30 Fire Hydrants on EACH Side

• 30 Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by RossHelen