Exercise 1

HIGH KNEES

Set up the hurdles 2 feet apart in a line, face the hurdles, stand straight with the feet hip width apart, Jump from one foot to the other at the same time lifting your knees as high as possible, going back and forth in a lateral movement in between each hurdle. Your armas should be following the motion. Touch the ground with the balls of your feet.

TIME

30 sec to 1 min

FOCUS

It is a cardiovascular workout that workouts out your legs.

screen-shot-2016-11-29-at-2-50-36-pmExercise 2

IN AND OUT SQUAT ON A LADDER

Start at the front of the latter, hop to the first square, and squat out moving forward. Jump forward in and jump out in a squat position.

FOCUS

glutes, hamstrings and quads

TIME

30 sec to 1 min

screen-shot-2016-11-29-at-2-51-52-pmExercise 3

IN AND OUT QUICK FEET

Two steps in and you go backwards to steps back in a lateral motion while you move your arms up and d own.

FOCUS

cardiovascular, speed, and conditioning

TIME

30 sec to 1 min

screen-shot-2016-11-29-at-2-52-55-pmExercise 4

A SIDE SQUAT WALK

You use the medicine ball, you walk and throw the ball in a squating position, distance 2-3 yards between you and partner, distance to walk to 15 yards. You can do it 2 to 3 times. Quads, hamdstirngs and glutes

SETS

2-3 times

FOCUS

quads, hamstrings, and glutes

screen-shot-2016-11-29-at-2-53-48-pmExercise 5

CONES

You can use cones for this, set up 6 cones, 3 feet apart. Do a side shuffle in between each cone, works hip flectors, and it is a cardiovascular workout

FOCUS

hip flexors,

cardiovascular

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