Time: 45 minutes
Equipment Needed: Dumbbells or Other Heavy Item
Warm Up: 5 - 10 minutes
Short Challenge:
Perform 3 rounds of the following with proper form in your best time.
10 Pistols (negatives only) - left
10 Pistols (negatives only) - right
20 Sit-Ups
30 Jump Ropes (singles)
¼ mile Run
Set #1:
Perform 2 - 3 rounds of the following exercises.
30 seconds Low Lateral Lunges (stay in a low lunge and just move laterally from side-to-side, do NOT come up out of the lunge… this is a good one!)
30 seconds 2-Leg Stiff Legged Deadlifts
30 seconds Opposite Arm - Opposite Leg
Rest 30 seconds
Farmers Walk about 50 Meters
Set #2:
Perform 2 - 3 rounds of the following exercises.
30 seconds 1-Legged Reaches (left)
30 seconds 1-Legged Reaches (right)
30 seconds Dive Bombers
30 seconds Superman Hold
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by microgen from Getty Images