Time: Warm Up: 3 min. Workout: 20 min. Cool Down: 5 min.
Equipment List: Floor Mat, Resistance Band, 1x Marker Cone
Be sure to warm up before starting any workout.
e.g. Short jog, skipping, etc. (light exertion - building in intensity)
Set Up - Place the marker cone 10-20m away from your workout station, clear of any obstacles as this will become your shuttle run for quick sprints.
Perform the exercise in the round for 45s, complete 1x shuttle run/ sprint and return to perform the exercise again for 30s. Complete 1x shuttle run/ sprint and again return to perform the exercise for 20s followed by 1x shuttle run/ sprint. Increase speed and intensity of the exercise with each time drop. Move onto the following round and repeat.
Round 1: Star Jumps
Example: 45s Star Jumps, Sprint. 30s Star Jumps, Sprint. 20s Star Jumps, Sprint.
Round 2: Push Ups
Round 3: Lunges
Round 4: Standing Row
Round 5: Reverse Crunches
Round 6: Mountain Climbers (fast)
Round 7: Squats
Round 8: Mini Shuttle
Round 9: Prone Hold
Full body stretch out.