WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest/Shoulders

WORKOUT

Complete one 5-minute round of each of the five circuits. Complete as many rounds of the exercises as possible, resting only as needed during the 5 minutes. Rest 1-3 minutes between circuits.

CIRCUIT #1:
5-8 reps per side Stage Coach with Alternating Backwards Lunges
3-5 reps each side Circle Crawls
5-8 reps per side Alternating Leg V-up

CIRCUIT #2:
4-6 reps 6ft Side Shuffle
10-20 reps Sidewinders
4-8 reps each side Sit Thrus

CIRCUIT #3:
5-8 reps per side Alternating Waves with Side-to-Side Lunge
10-20 reps per side Mt. Climbers
10-15 reps Snow Angels

CIRCUIT #4:
5-10 reps per side Lateral Hurdle Hops
10-20 reps Rainbows
5-10 reps per side Plank Reach Back and Out

CIRCUIT #5:
10-20 reps Stage Coach Forward/Backward Hops
5-10 reps each side Plank with Reach Thru
10-15 reps Glute Bridge to Sit Up

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest/Shoulders

NOTES:

Do not go to failure on any exercise so you can keep moving quickly. You want to get as much work done in the 5 minutes as possible; therefore, you want to rest as little as possible.

Stop short of being completely fatigued on each exercise so you can keep moving!

EXERCISE DESCRIPTIONS:

Stage Coach with Alternating Backwards Lunges – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees slightly and then as you stand back up, pull up on the ropes with your arms. Then as you slam the rope back down, lunge backward. Move quickly, making small fast waves. Your arms will move faster than you lunge. Don’t worry about big slams. Keep your chest up and shoulders back as you create the waves and lunge backward alternating legs. Don’t round forward. As you advance, step forward closer to the  anchor so there is more slack in the rope. Also, lunge more quickly.
Circle Crawls – Set up on your hands and knees. Flex your feet and lift up onto your hands and toes. Your knees should be under your hips and your hands should be under your shoulders. Pretend their is a string attaching your belly button to the ground. You may even want to put something on the ground under your belly button to keep you centered. Then begin to circle over that spot. Do one full circle one direction then switch and do a complete circle the other way. To move in a circle, you will take a step with the opposite hand and leg. Make sure to move both your hands and feet. You do not just want to move your feet and circle around your hands! Beginners may need to do a baby crawl on their hands and knees to start.

Alternating Leg V-Up – Lie flat on your back with your legs out straight in front of you. Beginners will rest the leg not being raised up on the ground while advanced exercisers will keep both feet off the ground at all times. Lift one leg up toward the ceiling. Crunch the upper body up and reach the opposite arm up toward the toes of the raised leg. Then lower that leg and lower your upper body down. Raise the other leg and the opposite arm to touch it as you crunch up. Keep alternating sides.

Side Shuffle – Set up two cones about 6ft apart. Face one direction with your feet about shoulder-width apart. Take a step laterally with one foot and then step the other foot the same way. Shuffle sideways from cone to cone, keeping your chest up.

Sidewinders – Loop the rope around an anchor and hold one side in each hand. Keep more slack in the rope than you would with other battling ropes moves. Relax your arms and stand with your feet between hip-width and shoulder-width apart. Then sweep your arms to the right, rotating through your core even pivoting a little up onto your left toes. Then quickly sweep your arms to the left. Sweep back and forth. Keep your arms more relaxed and only slightly bent. Use your core to push and pull from side to side. You shouldn’t do huge rotations. Your arms and the rope should stay out in front of you. The ropes should make snake-like waves on the ground and swish side to side. They should not move up and down off the ground.

Sit Thrus – Start on your hands and knees. Flex your feet and press up onto your hands and toes with your hands under your shoulders and your knees under your hips. You will then rotate open toward the right and bring your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You should be almost sitting with your left hand down to support you. Then bring the left leg back through so you are back in the starting position. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Move as quickly as you can back and forth. Beginners may need to move slowly or even start in a more spread out position with their legs out straight.

Alternating Waves with Side-to-Side Lunge – Set your feet nice and wide so that you can go side lunge to side lunge without moving your feet. Hold an end of the rope in each hand. Start with alternating waves and then sink down into a side lunge on one side, bending that knee. Then stay low and move across to a lunge on the other side while keeping the alternating waves going. Do not round your back forward. Keep your chest up nice and tall and your heels down as you create the waves and move side to side.
Mt. Climbers – Set up in a high plank from your hands and toes. Bring your right knee in toward your chest. Then drive the foot back out and bring your left knee in toward your chest. As you bring each knee in, you will just lightly tap the toe of that leg on the ground. Do not put weight on that front leg. Go as fast as you can, alternating knee drives. Mountain Climbers should look like you are “running” with your hands on the ground. Beginners may need to go slowly to start or even put their hands up on a low table or bar to perform incline mountain climbers. Advanced exercisers will want to “run” as quickly as possible or even add sliders or a towel under their feet.

Snow Angels – Start seated on your butt with your knees bent and feet flat on the ground. Advanced exercisers will then lift their feet off the ground while beginners will keep their feet on the ground. Hinge back and reach your arms overhead. Keeping your arms pretty straight arch them down toward the ground as if creating a snow angel. Then sweep them back up, remaining balanced on your butt. Do not round forward. Stay up nice and tall. Keep sweeping your arms until all reps are complete.
Lateral Hurdle Hops – Start with your feet together standing nice and tall. You can place a hurdle on the ground or something else to jump over. Beginners may not want to use anything. Set up sideways to the hurdle. Keeping your feet close together, squat down a little and then jump sideways over the hurdle, landing in a shallow squat. Try to go right back into a hop back over. Beginners may need to pause after every jump. Do not land with legs locked out.
Rainbows – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Keep your hands pretty close together. Rotate the handles outside your right hip and pivot your left leg. Then pull the rope up and then over toward your left hip. Pivot your right leg as you bring the rope to your left hip. Then arch back up bringing the rope up toward your shoulder than back down to your right hip. Keep pivoting and rotating the rope from hip to hip, arching up toward your shoulders as you bring the rope from one hip to another.
Plank Reach Back and Out – This move is done from the hands and either your knees (beginner) or toes (advanced). To do this move from your knee, set up in the top of a push up with your hands under your shoulders and your body in a nice straight line down to your knees. Then sit back on your heels into a “child’s pose” position, reaching one hand back between your legs. Move forward back to the top of the push up as you reach the hand from between your legs out toward the wall beyond your head. You may even extend your hips more toward the ground. Just make sure to keep your abs engaged so that you don’t feel the extension out in your low back. Complete all reps on that side before switching to the other arm.

Stage Coach Forward/Backward Hops – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Start creating the waves with both arms moving together. As you create the waves, hop forward from foot to foot. Once you go forward a few hops, hop from foot to foot backwards. Keep both arms moving together as you hop. Each hop is one rep.
Plank with Reach Thru – Set up in the high plank position on your hands and knees (beginner) or toes (advanced). Then reach one hand under your armpit and toward the far wall. You don’t just want to reach under your armpit to pat yourself on the back. Make sure your hips stay down as you reach through. Then pivot open, rotating into a side plank. You will reach the hand that reached under your armpit up toward the ceiling while rotating onto the sides of your feet or knees. Then reach the hand back down and under the armpit. Move back into a high plank position. Complete all reps on that side before switching and reaching the other way.

Glute Bridge to Sit Up – Lie on your back with your knees bent and feet flat on the ground about hip-width apart. Bridge up, lifting your hips as high as possible while driving through your heels. Lower your hips back down and let your feet move a little away from your butt. Then sit up, keeping your torso up nice and tall and your feet on the ground. Once you sit all the way up, lie back down, bring your feet back in and then bridge back up.