Warm up (5-10 minutes)
Challenge: Complete this entire circuit in your best time possible with perfect form. Modify where needed and rest ONLY as needed only. The ¼ mile run should be used as a “recovery run.” Go as slow as needed to recover! Do this outside if possible, if not a hotel gym will usually have everything you need.
Cool Down & Stretch (5-10 minutes)
Challenge: Complete this entire circuit in your best time possible with perfect form. Modify where needed and rest ONLY as needed only. The ¼ mile run should be used as a “recovery run.” Go as slow as needed to recover! Do this outside if possible, if not a hotel gym will usually have everything you need.
- 25x One Legged Burpees (Left)
- 50 Push-ups
- 50 Box Jumps (50 step-ups/ side on a bench, or 100 jumping jacks)
- ¼ mile (400m) Run
- 50x Fwd Lunges (25 each side)
- 50x Floor Wipers (Flutter kicks if no weights)
- ¼ mile run
- 25x Dive Bomber Push Ups
- 25x Rows Left Side (if no weight, do 25 sit-ups)
- 25x Rows Right Side (if no weight, do 25 sit-ups)
- ¼ mile run
- 50x Plank jacks
- 50x Bicycle Crunches
- ¼ mile Run
- 50x Windmills (25 per side- zero or light weight!)
- 25x V-Ups OR Bench Crunches
- 25x One-legged burpees (Right leg)
- ¼ mile run – A very easy recovery jog/walk
Cool Down & Stretch (5-10 minutes)
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