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Description

Dynamic warm up, activation and Lower body and Core Strength and Endurance.


Exercises

Set 1: 1 round
High Knee Pulls
Effort: Moderate
High Knee Pulls
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Runners Lunges
Runners Lunges
10 reps
Lunges with Rotation
Lunges with Rotation
10 reps

Set 2: 1 round
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 reps
Clock Lunges
Clock Lunges
10 reps
Churn the Pot on Ball
Churn the Pot on Ball
15 reps

Set 3: 1 round
Suitcase Squats
Weights: Heavy
Suitcase Squats
6 reps
Rest
Rest
30 seconds
Dumbbell Bench Step Ups
Weights: Moderate
Dumbbell Bench Step Ups
12 reps
Rest
Rest
30 seconds
Max Biking
Resistance: Heavy
Effort: Very Hard
Max Biking
1 minute
Rest
Rest
30 seconds
Ball Mountain Climbers
Ball Mountain Climbers
15 reps

Set 4: 1 round
Suitcase Squats
Weights: Heavy
Suitcase Squats
6 reps
Rest
Rest
30 seconds
Dumbbell Bench Step Ups
Weights: Moderate
Dumbbell Bench Step Ups
12 reps
Rest
Rest
30 seconds
Max Biking
Resistance: Heavy
Effort: Very Hard
Max Biking
1 minute
Rest
Rest
30 seconds
Ball Mountain Climbers
Ball Mountain Climbers
15 reps

Set 5: 1 round
Suitcase Squats
Weights: Heavy
Suitcase Squats
6 reps
Rest
Rest
30 seconds
Dumbbell Bench Step Ups
Weights: Moderate
Dumbbell Bench Step Ups
12 reps
Rest
Rest
30 seconds
Max Biking
Resistance: Heavy
Effort: Very Hard
Max Biking
1 minute
Rest
Rest
30 seconds
Ball Mountain Climbers
Ball Mountain Climbers
15 reps


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  • All-Around Abs
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  • Core Abs & Stretches
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