Time: Warm Up: 3 min. Workout: 20 min. Cool Down: 5 min.
Equipment List: Floor Mat, Resistance Band, 10-20m Sprint
Be sure to warm up before starting any workout.
e.g. Short jog, skipping, etc. (light exertion - building in intensity)
Begin each round with a 4 minute timer. Perform 10 reps of each exercise in the round, sprint 10-20 metres and return. Repeat as times as possible within the 4 minute round. Rest 30-60 seconds between rounds.
Round 1: Push Ups / Jump Squats
Example: 10 x Push Ups, 10 x Jump Squats, Sprint 10-20m, 10 x Push Ups, 10 x Jump Squats, Sprint 10-20m, 10 x Push Ups, 10 x Jump Squats, Sprint 10-20m, ect.
Round 2: Reverse Crunches / Standing Row
Round 3: Biceps Curl / Sprawls
Round 4: Chest Press / Lunges
Full body stretch out.