Conditioning

Run:

15 Min. Benchmark Run. (Track your efforts, Keep a good pace.)

Work Out

Equipment:

Moderate Weight Dumbbells

*A-Skips: 1 min.

Reverse Lunge: 10 (Each Leg.)

Butt Kicks: 10 Each Leg

*Lateral Shuffle: 1 min

High Plank: 30 sec.

Rest: 2 Min.

Dumbbell Squats: 30 reps.

Push Ups: 45 sec.

  • Do as best as you can with good form.

Squat Jumps: 10 reps

Rest: 2 min

Repeat.

*Lateral Lunge: 10 each Leg

High Plank: 45 sec.

Pendulum Les: 30 sec.

Reverse Lunges: 10 each Leg

Split Jumps: 30 sec.

Rest: 2 min.

Cool Down

Lunges ( Alternating): 40 sec

*Dynamic Chest stretch: 30 sec

Butterfly Stretch: 30 sec.

Hamstring Stretch: 45 sec ( Alt.)

Quad Stretch.: 45 sec (Alt)

*Lower Back Stretch: 30 sec ( each side)