Workout Schedule – October
Week 4 – Day 5 – Glute & Plyo Circuit
Banded Squat Jumps - 5 sets of 45 seconds
Using the booty band around thighs or ankles, bend to a squat then jump out of it continuously.
Split Squat Hops - 5 sets of 45 seconds
Start with your back leg on a bench or box and the other leg on the ground. Do lunge hops.
Jump Rope - 5 sets of 45 seconds
Double Jumps - 5 sets of 45 seconds
Alternate between a squat jump to lunge jump.
Bench Sprints - 5 sets of 45 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.
In and Out Squat Jumps - 5 sets of 45 seconds
Starting with both feet together and both knees bent in a squat position, jump both feet out into a squat, then jump back in. Keep alternating between the two positions (feet together squat, feet apart squat.)
Banded Moving Squats - 5 sets of 45 seconds
Use a booty band around the ankles or right above the knees. Stay in a low squat the entire time while doing walking squats side to side.
Up and Over Bench Taps - 5 sets of 20 seconds per leg
10-20 Minutes of Treadmill Intervals