This workout contains several purposeful sets dedicated toward power, strength, cardio, and core drills. With each set try to be purposeful and deliberate with each rep to focus on the task at hand (i.e. in the power set, try to move explosively with each rep). Perform 5 rounds through each little circuit for the indicated reps. You will perform all the power drills as one circuit, then move onto all the strength drills as one circuit, then all the cardio drills as a circuit, and so on.
Power, Strength, Cardio, & Core
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
P1: 10reps each
SPLIT SQUAT JUMP
8 reps each, from a lunge position jump in the air repeatedly.
P2: 10reps each
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
P3: 10reps each
POWER SKIP IN PLACE
Skip high and powerful.
S1: 10 reps
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
S2: 8reps each
FORWARD LUNGE AND REACH
Lunge forward and reach your weights toward your feet hinging from the hips.
S3: 6reps each
DB PUSH-UP ROW
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.
C1: 15reps each
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
C2: 20reps each
QUICK SKIP IN PLACE
Try to have a quick foot contact on the ground, work on foot speed.
FORWARD BACKWARD JUMPING JACKS
Perform a foward backward jumping jack hopping.
Core 1: 10 reps each
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
Core 2: 10reps
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.