Time: 45 - 60 minutes
Equipment Needed: Bench / Chair and a Stopwatch
Warm Up: 5 - 10 minutes
Timed #1: 10 minutes
Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.
10 Squats (with optional lateral leg raises) - 5 per side
10 Walking Lunges - 5 per leg
10 Alternating High Knees
¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)
Rest 2 - 4 minutes
Timed #2: 10 minutes
Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.
10 Jump Squats
10 Push-Ups
10 Mountain Climbers
¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)
Rest 2 - 4 minutes
Timed #3: 10 minutes
Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.
10 Floppy Burpees (or regular burpees)
10 Bench Dips (or tricep push-ups if you don’t have access to benches)
10 Bird Dogs (alternating 5 per side)
¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)
Rest 2 - 4 minutes
Finisher:
Finish with 60 seconds of each of the following exercises then REPEAT for 2 sets total.
30 seconds Jumping Jacks
30 seconds Floor Jacks
30 seconds Power Jacks
30 seconds Recovery
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by kovaciclea from Getty Images Signature
