Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury.
Perform a warm-up that consists of an activity that gradually increases your heart
rate and moves your joints through a moderate to large range of motion such as the
one below. Perform each exercise in the warm-up for 45 seconds.
Workout
Circuit 1: Complete each exercise with ALL OUT intensity for 40 seconds. Rest for 20 seconds
between exercises. Repeat circuit 1 for 2 sets. Add the “Burn Out” exercise immediately
following the second set.
Circuit 2: Complete each exercises for the designated amount of repetitions. Repeat the circuit for 3-4 sets. Rest for 30 seconds between exercises.
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. It is encouraged that you modify each exercise to a version that is best for you.
WARM-UP |
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Butt Kicks | Mummies | ||
Squat to Side Reach | Reverse Lunge to Back Stretch |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
CIRCUIT 1 Curtsy to Jump Squat Rest 20 seconds |
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Reverse Lunge, Jump Right Rest 20 seconds |
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180 Prisoner Squat Rest 20 seconds |
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Reverse Lunge, Jump Left Rest 20 seconds |
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Repeat circuit 1 for 2 sets. Add the "Burn Out" exercise below immediately following the second set and then transition to circuit 2. |
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BURN OUT Fast Feet |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
CIRCUIT 2 Lateral Sprints Rest 30 seconds |
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Box Step-Ups Rest 30 seconds |
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Forward Sprint, Backward Jog, Burpee Rest 30 seconds |
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Bear Crawl Rest 30 seconds |
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Repeat circuit 2 for 3-4 sets and then transition to your cool-down. |
COOL-DOWN |
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Quad Stretch |
Runner's Lunge (each side) |
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Half Split (each side) |
Child's Pose |