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 the same 5 sets with the cardio exercise. Finish the workout with 5 sets of the 2 core exercises. Perform the reps as indicated.
Power x5, Strength x5, Cardio x5
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POWER SKIP IN PLACE
8 reps each. Skip high and powerful.
SPLIT SQUAT JUMP
8 reps each, from a lunge position jump in the air repeatedly.
8 reps each, explode upward from a push-up and perform a clap.
8 reps each. Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.
12 reps. Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
DB PUSH-UP ROW
6 reps each. Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
WIDE MOUNTAIN CLIMBER
15 reps each side. From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
FOOT CRISS CROSS
15 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
SKATER HOPS FRONT TO BACK
15 reps each side. Hop from one foot to the other forward and then backward.
PLANK- Hold as long as possible
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees. Only perform this exercise as long as possible for 1 round.