This workout at it’s core is a circuit. Start with exercise #1 for 30sec, then complete repeater drill #1 for 16 total reps, Next move to exercise #2 for 30sec, followed by repeater drill #1 for 16 total reps again. Continue in this fashion, performing 30se of each exercise followed by 16 reps of repeater drill 1 for the entire first time through the set. The second round of the set, you will perform repeater drill 2 between each 30sec exercise. The third and final time through the set, you will perform repeater drill 3 between each 30sec exercise.
Circuit With 16 Rep Repeater Drill
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WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
Keeping spine straight, perform a push-up bringing chest to floor and back up.
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
LUNGE HOLD CURL PRESS
8 reps each, while holding a lunge stance, curl and press your weights overhead.
SQUARE DRILL – HOP SCOTCH 2 FEET
Hop feet apart and then together.
DROP STEP LUNGE
Open the hips with a drop step and lunge toward the back leg.
SQUARE DRILL CENTER SPLIT CORNERS
Alternate feet together and feet split apart toward opposite directions.
1 ARM KETTLE SWING
Use your hips to swing your your arm up to shoulder level with the weight.
SQUARE DRILL – SIDE TO SIDE
Set up a square with tape on the ground. Move side to side quickly.
Hinge from the hips lowering weight toward shins then stand back up.
SQUARE DRILL – ALT. CLOCK JUMPS
Alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.
Rotate opposite shoulder and elbow toward opposite knee.