Time: 45 minutes
Equipment Needed: Dumbbells, Medicine Ball, Box / Bench, & a Stopwatch
Warm Up: 5 - 10 minutes
Perform the 3 exercises listed for 7 reps at each station for 5 minutes. Rest 1 - 2 minutes between each station. Cones needed for station 1.
Station #1:
7 Ball Walls
7 Dumbbell Swings
Sprint 50 ft and back (set up cones if needed)
Station #2:
7 Hindu Squats
7 Suicide Push-Ups
7 Box Jumps
Station #3:
7 Reverse Lunges with Bicep Curls - left leg
7 Mountain Climbers - each leg
7 Reverse Lunges with Bicep Curls - right leg
Station #4:
7 Step-Ups with Kickbacks - left leg
7 Bench Dips
7 Step-Ups with Kickbacks - right leg
Station #5:
7 Rows - left arm
7 V-Jumps
7 Rows - right arm
Station #6:
7 Body Saw
7 Lateral Tap Downs
7 Tuck Jumps (standing)
Rest 2 - 3 minutes.
Finisher: Perform 30 seconds planks, 10 seconds rest, 30 seconds bicycle crunches, 10 seconds rest for 3 sets.
30 seconds Plank
10 seconds Rest
30 seconds Bicycle Crunches
10 seconds Rest
Repeat for 3 sets.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by StefanDahl