Workout Schedule – September

Week 4 – Day 5 – Cardio & Legs

Superset 1

Prowler Push - 4 times up and down the turf

Using the prowler just run down and back.

BOSU Single Leg RDL – 4 sets of 15 reps per leg

Hold a dumbbell in hand then reach to opposite foot while other foot kicks back. Keep knee mostly straight so it stretches the back of your leg, pushing through heel that remains on the ground.

Superset 2

Stay Low Walking Lunges – 4 sets of 12 reps per leg

Walking lunges but never fully standing up in between each one. Stay low the entire time you’re doing this exercise.

Double Jumps – 4 sets of 40 seconds

Alternate between a squat jump to lunge jump.

Superset 3

Switching Lunges – 4 sets of 40 seconds

Jump from lunge to lunge while alternating legs.

Long Squat Jumps – 4 sets of 20 jumps

Find a turf area or anywhere that is kind of a long space. Bend your legs and hop/jump forward continually, pushing through your legs, long and far.

Superset 4

Up and Over Bench Taps – 4 sets of 30 seconds per leg

Split Squat Hops – 4 sets of 30 seconds per leg

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


Jump Rope – 4-5 sets of 1 minute

Modified Burpees – 4-5 sets of 1 minute

Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.

High Knee Med Ball Taps – 4-5 sets of 1 minute

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.