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

LOCOMOTION

Set a timer for 5 minutes. Working at about 75% of your maximum effort, jog, backpedal, side shuffle, carioca or do high knees or butt kickers…You can even crawl but move around to really get your blood pumping.

WORKOUT

Perform 3-6 rounds of the circuit below. Work for 30 seconds and then rest for 15 seconds between each exercise. Rest 1 minute between each round. Beginners may find they need more rest between rounds or perform fewer rounds.

CIRCUIT:
30 seconds Oblique Knee Tuck Burpees
15 seconds Rest
30 seconds Jumps For Height
15 seconds Rest
30 seconds Fly To Push Up
15 seconds Rest
30 seconds Plank Wipers
15 seconds Rest
30 seconds Glute Bridge and Curl
15 seconds Rest
30 seconds Crawling
1 minute Rest

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

NOTES:

Do as much work as possible in 30 seconds. Do whatever level of the exercise allows you to keep moving the entire time. You should be challenged but you don’t want to have to rest during the 30 seconds of work. You want to go all out without going to failure before the 30 seconds is up.

To get Valslides, click here.

EXERCISE DESCRIPTIONS:

Oblique Knee Tuck Burpees – Check out these 10 Burpee Variations for a video demonstration of the Oblique Knee Tuck Burpee. If you have other equipment or would like to vary it up a bit, try one of the other variations as well!

Jumps For Height – To do Jumps for Height, stand with your feet between hip-width to shoulder-width apart. Sit your butt back and hinge over slightly, reaching your arms back and down by your hips. Then explode up off the ground, reaching your arms overhead and fully extending your hips. Then as you land, swing your arms back and bend your knees to sit your butt back into your starting position. Do not squat too low. If you drop too low in a squat, you will actually reduce your power. You want to hinge at the hips and slightly bend your knees. This is a hip extension movement so you want to load your glutes so they can powerfully propel you up as high as possible. You will also want to use your arms to help propel you up. Make sure that when you land, you land with soft knees. You should never land with your legs completely locked. Bend your knees to help you absorb the impact of landing. Remember, to make the move harder, jump up and sink right back into the hinge to repeat as quickly as possible. Really focus on a soft landing and then exploding quickly into as high a jump as you can.

For Fly to Push Up, Plank Wipers, Glute Bridge and Curl and Crawling – For demonstrations and descriptions of these moves, see this Valslide video.