Time: 45 - 60 minutes
Equipment Needed: Jump Rope, Stopwatch, Weights, and Bench/Chair
Warm Up: 5 - 10 minutes
Complete 2 Sets:
30 sec Bodyweight Squats
30 sec Lunge with Twist
30 sec Plank Kicks
30 sec Crunches
Complete 2 Sets: Perform each exercise for 50 seconds each, allow 10-20 seconds rest between exercises. Rest for 1-4 minutes between sets. Complete 2 sets in total.
Jump Rope
Dips
Crossover Mountain Climbers
Bicep Curls
V-Jump into Tuck Jump
Medicine Ball Pass in a Squat Position (or another heavy object)
High Knees
Pike Push-Ups
¼ mile Recovery Run
1 - 2 minute rest
Complete 2 - 3 Sets: Perform each exercise for 30 seconds with minimal rest between each exercise. Rest as needed between sets.
1-Legged Reaches (right)
1-Legged Reaches (left)
Inchworms
Deck Squats
Plank
¼ mile Recovery Run
Complete 4 Sets:
20 Flutter Kicks
20 sec Side Plank (alternate sides on each round)
20 Straight-Legged Crunches
20 Bicycle Crunches
20 Russian Twists
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by FatCamera by Getty Images Signature