Stretch and Roll Out:
Perform 3-5 rounds of each circuit. Do not rest between exercises. Take 30 seconds to 2 minutes of rest between rounds. Rest 2-3 minutes between circuits.
20 seconds Circle Shuffle
20 seconds Rope Slams
20 seconds Heavy Bear Hug Carry
20 seconds X Cone Drill
20 seconds Rope Figure 8s
20 seconds Glute Bridge with Reach Overhead
20 seconds Sprint with Down Up
20 seconds Side-to-side Stage Coach
20 seconds Rainbow Medball Slams
Stretch and Roll Out:
Set a timer for 20 seconds with 5-8 seconds to transition from exercise to exercise. Do not give yourself time to rest only time to get set so you can work for the full 20 seconds.
Circle Shuffle – Set up a cone or something to shuffle around. Set your feet about shoulder-width apart and squat down a little. Face the cone. Make circles around the by side shuffling. Some circles should be full circles. Others may be half or even quarter circles. Mix it up, shuffling back and forth.
Rope Slams – 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 and squat down. Do not squat too low. Then explode up, pulling up on the ropes with your arms. Then slam the rope back down, squatting back down as you land. Make big waves and use your legs like you would if you were performing a jump squat. Right after you slam the rope down, jump back up and pull the rope right back up into another slam.
Heavy Bear Hug Carry – Turn the sandbag the long way and hug it in the middle, squeezing it tight in toward your chest. You can also use a heavy bag or any other bag. Keeping your chest up and the sandbag hugged tight, start to walk around. Squeeze your butt and pull your belly button in toward your spine as you walk. Do not lean back.
X Cone Drill – Set up four cones no more than 8 ft apart. Start in the center. Sprint forwards, back pedal back, shuffle to each of the side cones. Mix up the directions you move in. Always sprint forward though and back pedal back. Shuffle only to the side cones. Keep moving though but not in a consistent pattern.
Rope Figure 8s – 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. Pull the rope down and toward the right. Then pull it up and around on the right and back to the center. Then pull it down and across to the left. Pull it up on the left and then back to center. Draw a figure eight with the rope, using your legs to help you create the figure 8. Move quickly using your core to power your moves.
Glute Bridge with Reach Overhead – To do this move, set up in a glute bridge. Drive through your heels and get your hips up as high as you can. Keeping your core and glutes tight, reach one arm across your body and overhead as if you are reaching for something over your shoulder and behind you. You will bridge up onto one shoulder, keeping your hips up. Come back to center, lower the hips down and then bridge back up and reach across and back over the other shoulder. Repeat alternating sides and rotating the core while in the glute bridge.
Sprint with Down Up – Set cones between 20 and 30ft apart. Drop to the ground so that you are belly down and then get up and sprint to the cone. When you reach the cone, drop down again and then sprint back. You can modify this move by not going all the way down and instead just lower yourself into a high plank position or you can completely skip the down-up.
Side-to-side Stage Coach – 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, squat back down just a little. Slam the ropes to one side of your hip. Move quickly, making small fast waves. Don’t worry about big slams. Then bring the rope back and across to the other hip. Keep the stage coach waves moving side to side. Keep your chest up and shoulders back as you create the waves. Don’t round forward or keep your legs locked out. Create as many waves as possible. As you advance, step forward closer to the anchor so there is more slack in the rope.
Rainbow Med Ball Slams – Grab a med ball. Pivot your back foot, raise your hands overhead and slam the ball down to one side of your body. Squat a little as you throw and pick it up. When you pick it back up, pivot and rotate to slam the ball down on the other side of your body. You are basically creating an arch or “rainbow” over your head by slamming it from overhead on each side.