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Exercises

Set 1: 1 round
Run
Run
2 minutes
Rest
Rest
30 seconds
Cool Down Jogging
Cool Down Jogging
30 seconds
60 Yard Sprint
60 Yard Sprint
30 seconds
Run
Run
30 seconds
60 Yard Sprint
60 Yard Sprint
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds

Set 2: 1 round
Clock Lunges
Clock Lunges
45 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
30 seconds
Hot Style Chair Pose
Hot Style Chair Pose
45 seconds
Burpees
Burpees
45 seconds
Rest
Rest
30 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
45 seconds
Duck Walk
Duck Walk
30 seconds
Foot Taps
Foot Taps
30 seconds
Rest
Rest
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
45 seconds
Transition
Transition
15 seconds

Set 3: 1 round
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Alternating Lateral Lunge with Kettlebell
Alternating Lateral Lunge with Kettlebell
1 minute
Rest
Rest
30 seconds
Dragon Squats
Dragon Squats
1 minute
Alternating Suitcase Split Squats with Kettlebell
Alternating Suitcase Split Squats with Kettlebell
30 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minute
Rest
Rest
1 minute
Step Ups with Knee Lifts
Step Ups with Knee Lifts
1 minute
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Transition
Transition
15 seconds

Set 4: 1 round
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
1 minute
Knee ups on Ball
Knee ups on Ball
1 minute
Kneeling Left Side Plank
Kneeling Left Side Plank
1 minute
Kneeling Right Side Plank
Kneeling Right Side Plank
1 minute
Jump or Step Legs to Hands
Jump or Step Legs to Hands
30 seconds
Rest
Rest
25 seconds
Churn the Pot on Ball
Churn the Pot on Ball
1 minute

Set 5: 1 round
Hamstring Stretches
Hamstring Stretches
30 seconds
Advanced Left Lizard
Advanced Left Lizard
30 seconds
Advanced Right Lizard
Advanced Right Lizard
30 seconds


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