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.