Time: 45 - 60 minutes
Equipment Needed: Stopwatch and Cones / Markers
Warm Up: 5 - 10 minutes (VERY WELL! You don’t want to pull any muscles during the sprints!)
¼ mile Easy Run to Warm the Legs
Sprints: 10 minutes
Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone at EVERY 1 minute interval. The faster you sprint, the more recovery time you have in between sprints.
Rest as Needed.
Circuit #1:
Perform 60 seconds of each of the following exercises followed by 60 seconds of rest. Then complete 45 seconds of each exercise, followed by 45 seconds of rest. Then complete 30 seconds of each exercise, followed by 30 seconds of rest. Then complete 15 seconds of each exercise, followed by 15 seconds of rest.
Grouchos - 4 forward and 4 backward - trying not to stand for the duration of the time
Mountain Climbers
Spiderman Push-Ups
Bicycle Crunches - without upper body movement, just move the legs, keeping the hands under hips
Rest
Rest as needed.
¼ mile Recovery Run.
Circuit #2:
Complete 3 rounds of the following exercises.
30 seconds Side Plank - left
30 seconds Lying Triceps Extension - stay in the side plank position, drop the right arm down
30 seconds Side Plank - right
30 seconds Lying Triceps Extension - stay in the side plank position, drop the left arm down
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Urbazon from Getty Images Signature