Time: 60 - 75 minutes
Equipment Needed: Stopwatch and dumbbells or other weights
Warm Up: 5 - 10 minutes
Set #1:
Perform the following 4 exercises for 30 seconds of work. Rest 30 seconds and REPEAT!
30 seconds Prison Squats
30 seconds Butt Kicks
30 seconds Alternating Lateral Lunges
30 seconds Jumping Jacks
30 seconds Rest
REPEAT
2 - 3 minutes Rest
Set #2:
Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.
60 seconds Reverse Lunges
60 seconds Forward Lunges
60 seconds Lateral Lunges
60 seconds Quick / Pulse Lunges
60 seconds Rest
REPEAT on the opposite leg.
1 - 2 minutes Rest
Set #3:
Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.
60 seconds Basic Squat
60 seconds Sumo Squat
60 seconds Squat with an Overhead Press
60 seconds Squat with an Overhead Press and Calf Raises
30 seconds Rest
REPEAT
1 - 2 minutes Rest
Set #4:
Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.
60 seconds Step-Ups
60 seconds Step-Ups with Glute Kickback
60 seconds Step-Ups with Knee Raise
60 Seconds Step-Ups with Knee Raise and Overhead Press
30 seconds Rest
REPEAT
1 - 2 minutes Rest
Set #5:
Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.
60 seconds Hydrant - left side
60 seconds Donkey Kick - left side
60 Hydrant to a Donkey Kick Combo - left side
60 seconds Squat with Alternating Lateral Leg Lifts
30 seconds Rest
REPEAT on the right side.
Rest 1 - 2 minutes
Finisher:
Complete 5 reps of each of the following burpees. Rest as needed.
5 Burpees
5 Burpee Push-Ups
5 Burpees with High Pull
5 V-Jumps
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by serhiibobyk
