Time: 45 minutes
Equipment Needed: Weights and a Step-Up
Warm Up: 5-10 minutes
Circuit 1:
Perform the following 3 exercises for the number of reps stated for 6 minutes
30 Smurf Jacks
20 Plank with Alternating Butt Kicks (10 each leg)
10 Squat with Calf Raises
Rest 2-3 minutes
Perform the following sets for 6 minutes each each. There are 3 exercises per set, perform 6 reps of each. Continue each set of exercises in each set for 6 minutes. After EACH SET, run ½ mile (or do 100 jacks). Then rest 2-3 minutes before moving onto the next set.
Set #1:
6 Reverse Lunge with Front Kick - each leg
6 Sumo Squats with High Pull
6 Step-Ups with Knee Raise and Overhead Press (with weights)
⅛ mile run
Rest 2-3 minutes
Set #2:
6 Hindu Squats
6 One-Legged Deadlifts (with weights)
6 Step Ups with Lateral Raises - each leg
⅛ mile run
Rest 2-3 minutes
Set #3:
6 Groucho Forward and 6 Groucho Backward
6 Box Jumps (modify step-ups alternating 6 each leg)
6 Step-Up with Glute Kickback
⅛ mile run
Rest 2-3 minutes
Set #4:
6 Walking Lunges with Bicep Curls - each leg (weights)
6 Abduction - each leg
6 Lunge with Leg on Bench - each leg (weights)
⅛ mile run
Rest 2-3 minutes
Set #5:
6 Frog Jumps
6 Hydrates - each leg
6 Donkey Kicks - each leg
⅛ mile run
Rest 2-3 minutes
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by aleksandrkondratov