Time: 45 minutes
Equipment Needed: Weights and a Bench of Step
Warm Up: 5-10 minutes
Perform the following exercises in order for stated number of reps. Follow with a ¼ mile run after each set. Rest as needed.
Set #1:
10 Reverse Lunges (5 each leg)
20 Forward Lunges (10 each leg)
30 Walking Lunges (15 each leg)
40 Split Legged Lunges (20 each side) - leg on bench
¼ mile Run
Rest 2-3 minutes
Set #2:
10 Prison Squats
20 Sumo Squats
30 Squat with a Twist (15 to each side)
40 Jump Squats
¼ mile Run
Rest 2-3 minutes
Set #3:
10 Straight Legged Deadlift
20 Step-Ups with Kickbacks (10 each side)
30 One-Legged Deadlifts (15 each side)
40 Step-Ups with Knee Lift and Overhead Press
¼ mile Run
Rest 2-3 minutes
Set #4:
10 Grouch Forward
10 Grouch Backwards
30 Donkey Kicks (15 each leg)
40 Hydrants (20 each leg)
¼ mile Run
Rest 2-3 minutes
Finisher:
Complete 3 sets of 60 second planks with 15 seconds rest between each.
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by yacobchuk from Getty Images Pro