Strength, Power, Cardio
This workout is 3 different set of exercises that combine a strength, power, and cardio drill. Perform the indicated reps for exercise 1S, 1P, and 1C. You will repeat this first set for five total rounds before moving into set two. Perform set 2 and 3 the same way, 5 rounds each.
Strength, Power, Cardio x5
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1S – 8reps ea
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
1P – 8reps ea
STAGGERED JUMP SQUAT
Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.
1C – 30sec
SQUARE DRILL FORWARD BACKWARD
Hop with feet wide to narrow to wide again moving in forward / backward direction.
2S -8reps ea
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 – 8reps
8 reps, explode upward from a push-up and perform a clap.
2C – 30sec
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
3S – 8reps ea
OVERHEAD FORWARD LUNGE
Hold hands overhead and step straight forward into a lunge. Alternate right and left legs.
3P – 8reps ea
SKATER HOPS FRONT TO BACK
Hop from one foot to the other forward and then backward.
3C – 30sec
SUPINE FLUTTER KICKS
Lay on back keeping core tight and kick feet back and forth.