Do the following circuit 3 times:
Shuttle Sprints (15 secs), rest 1 minute
Sprint (15 secs), rest 1 minute
Shuttle Sprint (15 secs), rest 1 minute
Sprint (15 secs), rest 1 minute
Then… Total Body Extensions (100)
Indoor option – you can replace shuttle sprints with Skater Hops
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Do the following circuit 4 times, resting only when needed:
Prisoner Split Squat (10/side)
Pushup/X-Body Mountain Climber Combo (10)
Sprint (30m)
Powerlock Pushups (with a 3-second lowering phase) (10)
Bodyweight Sumo Squat (10)
Sprint (30 m)
Indoor option – replace the sprint with any sprint substitution exercise for 10 seconds.
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Do the following circuit as shown 3 times:
Sprint (20 secs), rest 1 minute – Do this 3X
TD Lunge (8/side)
Close-Grip 3/4th Rep Pushups (20)
Skater Hops (15/side)
Bodyweight Squats (20), rest 1 minute
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Do the following sprint circuit as shown, then move into the next circuit:
Sprint (10 secs), rest 1 minute – Do this 6X
Sprint (20 secs), rest 1 minute – Do this 4X
Sprint (30 secs), rest 1 minute – Do this 2X
Then… Do the following circuit 3 times, resting for 30 secs between circuits:
Jump Squats (6)
Pushups (15)
Total Body Extensions (15)
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Dynamic Warm Up, then :
Metabolic Density Training
Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and aim to beat this score each week.
A: Jump Rope x 200 – No rest
B: Burpees x 15
Rest 1 minute and repeat for as many rounds as possible. You goal is to do at least 5 rounds.
Foam Roll and Stretch
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