| TOTAL TIME 22:30 |
DEFINE YOURSELF |
Turn heads with the defined shoulders, back, abs, and legs this routine will create. Aim for maximum reps with each exercise.
Do each exercise for 30 seconds. Do three rounds of each set. Rest 30 seconds after each round.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat | 0:30 | — |
| Pedal | 0:30 | — |
| Lateral Lift | 0:30 | — |
| Pelvic Peel | 0:30 | — |
 REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| 1-2 Push | 0:30 | — |
| V-Up | 0:30 | — |
| Diagonal Mountain Climber |
0:30 | — |
| Flutter-Up | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Side Press (right) | 0:30 | — |
| Military Push-Up | 0:30 | — |
| Side Press (left) | 0:30 | — |
| Plank | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| TOTAL TIME 15:00 |
BE AGILE |
This combination of exercises will challenge your balance, stabilization, and athletic performance to make you more agile on and off the field.
Do each exercise for 20 seconds. Rest 30 seconds after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Log Hop T-Stand | 0:20 | — |
| Spiderman | 0:20 | — |
| Plus Jump | 0:20 | — |
| Grasshopper | 0:20 | — |
| Single Leg Burpee | 0:20 | — |
| Skater Jump | 0:20 | — |
| REPEAT 6 ROUNDS |
REST 30 SECONDS | |
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