Back to the old glory days of sports workouts. Perform 5 sets of the 3 power related exercise as superset allowing about 20-30sec rest between exercises. Try to really be explosive with these. Then perform 5 sets of the 3 strength related exercises as a superset. Next you will do teh same 5 sets with the cardio exercise. Finish the workout with 5 sets of the 2 core exercises. Perform the reps as indicated.
Power / Strength / Cardio
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SPLIT SQUAT JUMP
8 reps each, from a lunge position jump in the air repeatedly.
8 reps, explode upward from a push-up and perform a clap.
SKATER HOPS SIDE TO SIDE
8 reps each. Hop from one foot to the other bending down in a squat position on each leg.
8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.
12 reps, with feet and knees pointed outward and wide sit down into a squat.
LUNGE HOLD CURL PRESS
8 reps each, while holding a lunge stance, curl and press your weights overhead.
FOOT CRISS CROSS
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
20 reps each, keep back flat in a high plank position. Alternating high knees.
SIDE SHUFFLE 3 STEPS
10 reps each. Stay low and shuffle side to side in whatever amount of space you have in your workout area.
1 LEG GLUTE BRIDGE
20 reps each. Lay on your back with one leg in the air. Bridge your hips upward.
HIGH PLANK KNEE TO ELBOW
10 reps each. Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.