Search Blog Here

core workout

Workout: Upper Body Blaster (& Core Stability)

Time: 60 minutes

Equipment Needed: Dumbbells, Stopwatch, and 2 Cones or Markers

Warm Up: 5 - 10 minutes (make sure you warm up your upper body and joint mobility really well)

Circuit #1:

Complete 3 sets of the following exercises.

  • 30 seconds Pull-Overs

  • 30 seconds 1-Arm Flys - right

  • 30 seconds 1-Arm Flys - left

  • 30 seconds Jumping Jacks (but touch the ankles at the bottom

  • 30 seconds Rest

Rest 1 - 2 minutes

Circuit #2:

Complete 3 sets of the following exercises.

  • 30 seconds KB Sit-Ups - left

  • 30 seconds Superman Hold

  • 30 seconds KB Sit-Ups - right

  • 30 seconds V-Jumps

  • 30 seconds Rest

Agility Training:

Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover and rest as needed. Complete 2 sets.

  • Grapevine (face left) to Cone and Jog Back

  • Grapevine (face right) to Cone and Jog Back

  • Shuffle (face left) to Cone and Jog Back

  • Shuffle (face right) to Cone and Jog Back

  • 1-Legged Bounding (face left) to Cone and Jog Back

  • 2-Legged Bounding (face right) to Cone and Jog Back

  • Bear Crawl to Cone and Jog Back

  • Backwards Jog Down and Jog Back

  • Sprint Down AND Sprint Back

¼ mile Recovery Jog

Core Circuit:

Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.

  • 30 seconds Hip Bridges

  • 30 seconds Quadruped - alternating

  • 30 seconds Windmills - left

  • 30 seconds Windmills - right

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Sergey Nazarov

Search Blog Here

Workout: Core Focus & More…

Time: 45 - 60 minutes

Equipment Needed: Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Complete 3 sets of the following exercises. Allow 1 - 2 minutes rest between sets.

  • 30 seconds Walking Lunges

  • 30 seconds Push-Up to V-Jump

  • 30 seconds Sit-Ups

  • 60 seconds Double Unders

¼ mile Recovery Jog

7 Minute AMRAP:

Perform the following exercises through as many rounds as you can in 7 minutes.

  • 7 Lateral Lunges on each side (stationary)

  • 7 Hollow Rock

  • 7 Regular Burpees

¼ mile Recovery Jog Backwards

Circuit #2:

Complete 2 sets of the following exercises. Allow 1 - 2 minutes rest between sets. 

  • 30 second Side Plank - left

  • 30 second Side Plank - right

  • 30 second Regular Plank

  • 30 second Leg Hold

Core:

Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.

  • 30 seconds Hip Bridges

  • 30 seconds Quadruped - alternating

  • 30 seconds Windmills - left

  • 30 seconds Windmills - right

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva diplo_game

Search Blog Here

Workout: Legs, Cardio, Core

person stepping on a box during the legs, cardio, and core workout

Time: 60 minutes

Equipment Needed: Bench / Step and a Stopwatch

Warm Up: 5 - 10 minutes

Strength Circuit #1:

Complete 3 sets. Allow 1 - 2 minutes rest between sets.

  • 30 seconds Lateral Lunges - left (stationary or stepping)

  • 30 seconds Lateral Lunges - right (stationary or stepping)

  • 30 seconds 1-Leg Reaches - left

  • 30 seconds 1- Leg Reaches - right

  • 30 seconds Suicide Push-Ups

  • 1 - 2 minutes Rest

Strength Circuit #2:

Complete 2 - 3 sets. Allow 1 - 2 minutes rest between sets.

  • 30 seconds Step-Ups - left

  • 30 seconds Step-Ups - right

  • 30 seconds Bench Crunches

  • 30 seconds Plank

  • 1 - 2 minutes Rest

Tabatas:

Perform 20 seconds of work and 10 seconds recovery for 4 minutes for each Tabata set.. Example: 20 seconds high knees, 10 seconds rest, 20 seconds flutter kicks, 10 seconds rest, REPEAT until you reach 4 minutes total.

  • Tabata #1: High Knees and Big Flutter Kicks

  • Tabata #2: V-Jumps and Tuck Jumps

Rest 1 - 3 minutes.

Core: 

Complete 2 sets. Allow 30 - 60 seconds rest between sets.

  • 60 seconds Jackknives (switch legs after 30 seconds)

  • 60 seconds Plank

  • 30 seconds Quadruped (alternating)

  • 30 seconds Opposite Arm - Opposite Leg

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by littlehenrabi from Getty Images

Search Blog Here

Workout: Core, Recovery, and Good Times…

12_14_21 - Core, Recovery, and Good Times....jpg

Time: 45 minutes

Equipment Needed: Stopwatch

Warm Up: 5-10 minutes

Repeat each circuit 2x before moving onto the next. Allow 2-3 minutes rest between each circuit.

Circuit #1:

  • 45 sec High Knees

  • 45 sec Wood Chops - left side

  • 45 sec Wood Chops - right side

  • 45 sec Butt Kicks

  • 45 sec Recovery

Circuit #2:

  • 45 sec Windmill - left side

  • 45 sec Knees-to-Elbows

  • 45 sec Windmill - right side

  • 45 sec Mountain Climbers

  • 45 sec Recovery

Circuit #3:

  • 45 sec Ski Jumps/Moguls

  • 45 sec Jack-Knife Crunches - left leg straight

  • 45 sec Jack-Knife Crunches - right leg straight

  • 45 sec Russian Twist

  • 45 sec Recovery

¼ mile Recovery Run

Rest 3 minutes

Next:

Set up 4 cones/markers in a square about 25-50 feet apart. Complete the following exercises while moving along each side of the square. Drill runs for 4-6 minutes.

  • Grapevine

  • Back Pedal

  • Side Shuffle

  • Skip

Rest 3-4 minutes

Finisher:

Complete this circuit with 10 reps for each exercise (no rest between exercises)

  • 10 Back Extensions / Superman

  • 10 Hip Bridges

  • 10 Oblique Crunches - each side

  • 10 V-Ups

  • 10 Quadruped - each side

Cool Down and Stretch: 5-10 minutes


Photo Credit: Canva by AzmanJaka from Getty Images Signature

Search Blog Here