Warm Up
- 800m (½ mile) @ Easy pace or 150 Side Straddle Hops – Conversational pace and can breath out of your nose only.
- 10 LBAC, 10 Huggy Bears, 10 Abe Vagodas, 10 Grass Pickers, 30 second Plank, 10 Merkins, 10 Peter Parkers, 10 Monkey Humpers, 10 Ankle Rolls per side
Leg Day
It would benefit you to have two to three different weighted coupons, kettlebells, and/or dumbells (light, medium, heavy) for this workout. This workout is all about working on your lower body (Legs) and core (Abs).
Round 1- Repeat 3 Circuits
Coupon Squats x 10-15
Bonnie Blairs (One rep each leg) x 20
Elbow Plank x 30 second count
Round 2- Repeat 3 Circuits
Coupon Walking Lunges x 20-24
Box Jumps or Jump Squats x 20
Side Elbow Plank x 30 sec per side
Round 3- Repeat 3 Circuits
Pistol Squats Off Of Box or Bench or Without for added difficulty- One legged squats. Extend right leg out front. Lower and keep your right leg extended out, then raise back up. Flapjack. Takes balance. Can be done in front of a pole for balance help. Demo here: https://www.youtube.com/watch?v=8tqKpdY7_vE
8-12 per leg
Calf Raise Broad Jumps- Perform a calf raise and then broad jump forward x 15-20
Bicycle Crunches x 30
Round 4- Repeat 3 Circuits
Single Leg Glute Bridges- Lie on your back and bend your knees so your feet rest flat on the floor. … Brace yourself, then drive the heel of the foot still grounded into the floor and push your hips up until your body is in a straight line from your shoulders to the toes of your outstretched foot. Demo here: https://www.youtube.com/watch?v=3NXv0Nany-Q
8-12 per leg
Donkey Kicks x 15
Flutter kicks x 20 (4-count)