Workout Schedule – February

Week 3 – Day 5 – Glute & Plyo Circuit

Superset 1

Banded Squat Jumps – 4 sets of 30 seconds

Using the booty band around thighs or ankles, bend to a squat then jump out of it continuously.

High Knee Med Ball Taps – 4 sets of 30 seconds

Grab a med ball or a low step and run in place driving your knees up, alternating tapping each foot on top of the ball or step. Keep your core tight throughout the exercise.

Jump Rope – 2 sets of 90 seconds

Superset 2

Jump Rope – 4 sets of 30 seconds

Squat to Lunge Alternating Jumps – 4 sets of 30 seconds

While balancing a barbell on your back or holding a dumbbell, lunge forward then back then straight out to squat.

Jump Rope – 2 sets of 90 seconds

Superset 3

Split Squat Hops – 4 sets of 30 seconds

Start with your back leg on a bench or box and the other leg on the ground. Do lunge hops.

Bench Sprints – 4 sets of 30 seconds

Using a bench or step of some sort, start with one foot up on the bench. Step up and switch to the other foot on the bench and keep alternating to create a sprinting/stepping motion to get your heart rate up.

Jump Rope – 2 sets of 90 seconds

Superset 4

Switching Lunges – 4 sets of 30 seconds

Jump from lunge to lunge while alternating legs.

Ice Skaters – 4 sets of 30 seconds

Side to side lunging, reach to opposite toe each time, other leg steps behind.

Cardio

6 sets of 30-second sprints with 10-second rest on the treadmill.