Warm-up:
Resistance band chest/shoulder mobility
Main Workout:
400 m Run/Row/2:00 Cardio of your choice i.e.jumping jacks/jump rope/jog in place
Then,
Complete 4 rounds of 40 seconds of work followed, immediately, by 20 seconds of rest for each of the following exercises-
Ski Squat/Band Rows M/H (Medium Resistance/Heavy Resistance) @ Home Option
Then,
400 m Run/Row/2:00 Cardio of your choice i.e.jumping jacks/jump rope/jog in place
Then,
Complete 4 rounds of 40 seconds of work followed, immediately, by 20 seconds of rest for each of the following exercises*-
Box Jumps
Rest 1 minute between each exercise for tabatas and 1 minute after each run
Cool Down:
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Less than 1 Month:
Please complete-
200 m Run/Row/1:00 Cardio of choice
Then,
Complete 4 rounds of 20 seconds of work followed, immediately, by 40 seconds of rest for each of the following:
Ski Squat/Band Rows M/H (Medium Resistance/Heavy Resistance) @ Home Option
Then,
200 m Run/Row/1:00 Cardio of your choice i.e.jumping jacks/jump rope/jog in place
Then,
Complete 4 rounds of 20 seconds of work followed, immediately, by 40 seconds of rest for each of the following exercises-
Box Jumps
Less than 3 Months:
Complete full workout with option of 2-3 rounds of each exercise instead of 4
