Time: 60 minutes
Equipment Needed: None
Warm Up: 5 - 10 minutes
Exercise Set #1:
Perform the following 5 exercises for 30 seconds each and follow each with 30 seconds of rest. Repeat for 2 total sets.
30 seconds Floor Jacks
30 seconds Butt Kicks
30 seconds Squat Pulse/Quick Squats
30 seconds Mountain Climbers
30 seconds Jump Lunges (stay low)
30 seconds Rest
Repeat for 2 sets.
Rest for 2 - 3 minutes.
Exercise Set #2:
Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.
10 One-Legged Deadlifts (EACH side)
10 Hip Bridges (one-legged - EACH side)
10 Squats with Alternating Lateral Side Kicks (EACH side)
10 Jump Squats
Repeat for 3 sets.
Rest for 1 - 2 minutes.
10 3” Lunges (EACH side)
10 Hip Bridges (one-legged - EACH side)
10 Step-Ups with Glute Kickbacks (EACH side)
10 Frog Jumps
Repeat for 3 sets.
Rest for 1 - 2 minutes.
10 Reverse Lunges to Step-Up with Knee Lift and Overhead Press
10 Basic Squat
10 Hydrants (EACH side)
10 Lateral Lunges (EACH side)
Repeat for 3 sets.
Rest for 1 - 2 minutes.
Finisher:
Perform windsprints and back pedal. Set up 2 cones about 100 feet apart. Have them run from the first cone to the second cone. Then back pedal (run backwards) the way back. Repeat for 4 minutes.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Ziga Plahutar from Getty Images Signature