There is a lot of benefit from completing a strength exercise immediately followed by a power exercise. In this workout each set has a strength exercise (exercise S), followed by a power exercise (exercise P), followed by a core or conditioning exercise (exercise C). Complete the stated reps for each exercise. You will perform 5 rounds of set 1 before moving onto set 2. Similarly, perform 5 rounds of set 2 before moving to set 3. If an exercise has a right and left side to it, complete half the reps on each side.
Strength, Power, Cardio Set
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
1S- 16 reps
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
1P- 16 reps
STAGGERED JUMP SQUAT
Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.
1C- 30 reps
SQUARE DRILL – CROSSUNDER STEP
Perform a crossunder step into the square and then proceed to move both feet outside the square.
2S- 16 reps
HIGH PLANK FLY
Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.
2P- 8 reps
8 reps, explode upward from a push-up and perform a clap.
2C- 20 reps
SQUARE DRILL – HOP SCOTCH 2 FEET
Hop feet apart and then together.
3S- 16 reps
OVERHEAD FORWARD LUNGE
Hold hands overhead and step straight forward into a lunge. Alternate right and left legs.
3P- 16 reps
SKATER HOPS FRONT TO BACK
Hop from one foot to the other forward and then backward.
3C- 20 reps
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.