Time: 45 - 60 minutes
Equipment Needed: A Bench / Chair, Stopwatch, a Jump Rope, and a Partner (optional)
Warm Up: 5 - 10 minutes
Timed: 10 minutes
Complete as many rounds as possible of the following, HOWEVER, at EVERY 1 minute interval, no matter where you are in the circuit, stop and complete 2 floppy burpees. Then resume where you left off. This one is FUN!
7 - 3” Lunges - 7 per side
7 Push-Ups
7 Full Sit-Ups
Circuit:
Complete 3 rounds of the following. Perform each exercise for 30 seconds. Add additional rest IF NEEDED after each completed round. Minimal rest between each exercise (except where designated).
1-Legged Pistol Squats (over a bench for modification) - left leg
1-Legged Pistol Squats (over a bench for modification) - right leg
Dips (bench or chair)
Jump Rope (or jumping jacks)
30 seconds Rest
Rest 2 - 4 minutes
Tabata Time:
Complete 8 sets (or 4 minutes total) for each Tabata. Ex: 20 seconds bicycle crunches 10 seconds rest, 20 seconds reverse crunches, 10 seconds rest, 20 seconds bicycle crunches, 10 seconds rest, etc… Complete the entire 4 minutes of Tabata 1 before going onto Tabata 2.
Tabata #1: Bicycle Crunches vs Reverse Crunches
Tabata #2: Flutter Kicks vs Bench Crunches
Rest as Needed.
¼ - ½ mile Recovery Run.
Partner Core Workout:
Each person should complete 1 - 2 rounds of the following exercises. Modify as necessary if you do not have a workout partner.
45 seconds Partner Leg Throws
45 seconds Partner Sit-Ups & Push-Downs
45 seconds Partner Crunches (with leg pull)
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by RossHelen
