Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Plank | 2 | 45 secs |
| 1B. Side plank | ||
| 2. Squat jumps | 3 | 2 min |
| 3. Jumping Lunges | 3 | 2 min |
| 4. Hip thrust | 3 | 1 min |
Warm-up
| Exercise | Reps |
|---|---|
| 1A. Knee circles | 10 reps ea direction |
| 1B. Ankle circles | 10 reps ea direction |
| 1C. Squat external rotations | 5 reps ea side |
| 1D. Pike squat | 10 reps |
1A. Plank
1B. Side Plank
Perform this superset for 2 sets with 45 secs rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 1A | 30 secs | 35 secs | 40 secs | 45 secs |
| 1B | 20 secs | 25 secs | 30 secs | 30 secs |
| Exc | 1A | 1B |
|---|---|---|
| Week 1 | 30 secs | 20 secs |
| Week 2 | 35 secs | 25 secs |
| Week 3 | 40 secs | 30 secs |
| Week 4 | 45 secs | 30 secs |
2. Squat jumps (continuous)
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 10 reps | 10 reps | 12 reps | 15 reps |
| Week 1 | 10 reps |
|---|---|
| Week 2 | 10 reps |
| Week 3 | 12 reps |
| Week 4 | 15 reps |
3. Jumping lunges
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 6 reps ea | 8 reps ea | 10 reps ea | 10 reps ea |
| Week 1 | 6 reps ea |
|---|---|
| Week 2 | 8 reps ea |
| Week 3 | 10 reps ea |
| Week 4 | 10 reps ea |
4. Hip thrusts w/bands
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 6 reps ea | 8 reps ea | 10 reps ea | 10 reps ea |
| Week 1 | 6 reps ea |
|---|---|
| Week 2 | 8 reps ea |
| Week 3 | 10 reps ea |
| Week 4 | 10 reps ea |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Quad stretch | 30 secs ea |
| B. Straddle and side-bend | 30 secs ea |
| C. Forward fold | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
