WARMUP (2 - 3 sets)
50 jumping jacks
30p High knees
DYNAMIC STRETCHING
TABATA 4 mins (1 - 2 sets)
1. Heel reach
2. High knees
3. Alt lunges
4. Speed skater
5. Squat jump
6. Tuck jump
7. Skier jump
8. Squat thrust
REST: 60s
CORE ACTIVATION (2 - 4 sets)
12 Sit ups
12p side plank dips (elevated legs)
REST: 30s
CIRCUIT TRAINING (2 - 4 sets)
5 - 8 Squat lunge combo
12 - 15 DB bent rows
8 - 10 DB curl -> press -> side raise
REST: 60s
CIRCUIT TRAINING (2 - 4 sets)
12 - 15 DB deadlifts
15 - 20 DB Chest press
12 - 15 DB shoulder press
REST: 60s
COOLDOWN STRETCH
