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Exercises

Set 1: 1 round
March In Place
1 minute
Run In Place
1 minute
Tires And Run Lunges
1 minute
Lunging Drills
1 min 30 secs
Deep Prayer Squats
30 seconds

Set 2: 2 rounds
Jump Squat
30 seconds
Run-stance Squat
30 seconds
Airborne Heisman
30 seconds
Swing Kick
1 minute

Set 3: 1 round
Break
30 seconds

Set 4: 2 rounds
Squat Reach Jump
30 seconds
Run-stance Squat Switch Pick-up
30 seconds
Double Airborne Heisman
30 seconds
Circle Run
1 minute

Set 5: 1 round
Break
30 seconds

Set 6: 2 rounds
Jump Knee Tuck
30 seconds
Mary Katherine Lunge
30 seconds
Leapfrog Squat
30 seconds
Twist Combo
1 minute

Set 7: 1 round
Break
30 seconds

Set 8: 2 rounds
Rock Star Hpo
30 seconds
Gap Jump
30 seconds
Squat Jack
30 seconds
Military March
1 minute

Set 9: 1 round
Break
30 seconds

Set 10: 2 rounds
Run Squat 180 Jump Switch
30 seconds
Lateral Leapfrog Squat
30 seconds
Monster Truck Tire
30 seconds
Hot Foot
1 minute

Set 11: 1 round
Break
30 seconds

Set 12: 2 rounds
Pitch And Catch
1 minute
Jump Shot
1 minute
Football Hero
1 minute

Set 13: 1 round
Easy Run In Place With Upper Body Ballistic Huggers
30 seconds
Easy Jump Rope
30 seconds
Slow Marching With Low Kicks
30 seconds
Wide Leg Bent-over Hamstring Stretch
30 seconds
Downward Dog With Calf Raisers
30 seconds
Cat Stretch
30 seconds
Quad Stretch
30 seconds


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