This workout is 3 different sets of exercises that combine a strength, power, and cardio drills. 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. To add a little extra oomph… complete 150 reps of any core drills of your choice at the end of the workout.
Strength, Power, Cardio Superset (5 Rounds Each)
1S- Reverse lunge (8each)
1P- Skater hops side to side (6each)
1C- Square drill Icky shuffle (30)
2S- Side plank row (8each)
2P- Clap push-up (6)
2C- Jump rope alt. feet (25each)
3S- Diagonal chop (8each)
3P- Burpee side to side (6reach)
3C- Forward / backward run (8)
Core exercises of choice (150)
1S- 8reps ea
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
1P- 6reps ea
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
2S- 8reps ea
SIDE BRIDGE ROW
Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)
8 reps, explode upward from a push-up and perform a clap.
2C- 25reps ea
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
3S- 8reps ea
Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.
3P- 3reps ea
BURPEE SIDE TO SIDE
Perform a burpee and jump sideways back and forth with each rep.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.