At Home Strength & Conditioning Workout
Warm Up
High Knees
Marching Skips
Standing Hip Circles
Heel to Butt
Cradle Holds
Squat to Stand
Reverse Lunge to OH Reach
Lateral Lunge
Inchworm to Push Up
Strider w/ Rotation
Mountain Climbers
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35 seconds work/ 5 seconds rest
1-set
Core (5-Minutes)
1a) Sprinter Sit Up
1b) Curl Up
1c) Glute Bridge
30 sec work/ 5 sec rest
3-Sets
Strength (16-Minutes)
2a) DB Front Squat/ BW Squat
2b) DB Curl & Press/ Push Up
2c) DB Lunge w/ Reach/ BW Lunge
2d) DB Bent Over Row/ Plank w/ Row
35 sec work/ 25 sec rest
4-Sets
2-Minutes Rest
Conditioning (16-Minutes)
3a) Lateral Shuffles
3b) High Knees
3c) Jumping Jacks
3d) Plank
40 sec work / 20 sec rest
4-Sets
Cooldown (5-Minutes)