Time: 45 - 60 minutes
Equipment Needed: Cones / Markers and a Stopwatch
Warm Up: 5 - 10 minutes
Circuit #1:
Set up two cones 50 - 75 feet apart. Perform 2 sets, allowing 2 - 4 minutes rest between sets.
15 - 20 Walking Lunges (each side)
30 - 60 seconds Wall Sit or Squat & Hold
Sprint 50 - 75 feet from First Cone to Second Cone
10 Burpees at Second Cone
Sprint Back to First Cone
Rest 2 - 4 minutes.
Circuit #2: Boxes
Set up 4 cones / markers in a square 20 - 30 feet apart. Sprint between each cone in order, stopping to complete each exercise at the designated cone. Complete 4 - 5 rounds of each exercise around the square.
Cone 1: 20 Crunches
Cone 2: 15 Push-Ups
Cone 3: 20 Supermans
Cone 4: 20 Jumping Jacks
Rest 2 - 4 minutes.
Circuit #3:
Perform 2 sets, allowing 2 - 4 minutes rest between sets.
32 Body Weight Squats - 8 fast tempo, 8 slow tempo, 8 fast tempo, 8 slow tempo (with no rest)
45 seconds Mountain Climbers
45 seconds Alternating Front Kicks
45 seconds Plank
Rest 2 - 4 minutes.
Sprints:
Set up 2 cones 50 - 100 feet apart. Sprint to cone and back. Rest 5 - 10 seconds. Then sprint again. Do this for 2 minutes total.
Rest 2 - 4 minutes.
Core:
Complete 2 - 3 sets of the following exercises.
30 seconds Scissor Kicks
30 seconds Flutter Kicks
30 seconds Bicycle Crunches
30 seconds Spiderman Plank
3 x 10 seconds Hold Hip Bridges
30 - 60 seconds Rest
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by torwai from Getty Images