Time: 45 - 60 minutes
Equipment Needed: A Stopwatch
Warm Up: 5 - 10 minutes
Timed Round: 10 Minutes
Repeat as many rounds as possible of the following exercises. Rest only when necessary and keep track of your total rounds. Repeat this workout again in the future to track progress.
8 Push-Ups - modified or regular
8 Reverse Lunges - each side
8 Floppy Burpees - use regular burpees as a modification
Rest 3 - 5 minutes.
Tabatas:
Each Tabata needs to be completed for 8 sets (or 4 minutes total). For example: 20 seconds of squats, 10 seconds rest, 20 seconds mountain climbers, 10 seconds rest, 20 seconds squats, 10 seconds rest, etc… until you reach 4 minutes (8 sets) total. Allow 2 - 4 m minutes rest after each numbered Tabata.
Tabata #1
Squats
Mountain Climbers
Tabata #2
Bicycle Crunches
V-Jumps
Ladder:
Perform 8 reps of each exercise, then 7 reps each, then 6 reps and so on until they reach 1 rep of each exercise. As fast as possible with proper form. Rest 1 - 3 minutes when done.
Inchworms
Standing Tuck Jumps
Glutes:
Complete 1 - 2 sets of the following exercises. Allow 45 seconds rest between sets.
Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - left leg
Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - right leg
45 seconds Fire Hydrants - left side
45 seconds Fire Hydrants - right side
Core:
Complete 2 - 3 sets of the following exercises.
30 seconds Jack-Knife Crunches - left leg straight
30 seconds Jack-Knife Crunches - right leg straight
30 seconds Rest
30 seconds Reverse Crunches
30 seconds Plank
30 seconds Rest
30 seconds Quadruped - left
30 seconds Quadruped - right
60 seconds Rest
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by instaphotos