60 Minute Workout

Warm up: x 2 30 sec Each
Jog > Jack > High Knee > Butt Kick > Burpees > Mule Kick > Foot Ball Drills > Lateral Log Jumps > Alternating Hooks > Split Lunges   

Total time:

10 minutes

 

Stretch: 30 seconds each
Arm Across > Tricep Stretch > Stream Line stretch > Straight Leg Hamstring Stretch > Split each leg > Lunge > triangles > Quad Stretch > calf stretch   

Total Time:

9 minutes

 

Set 1  Legs for 5-8 people 1 minute Each
1) Stairs: single – double

2) Plyo Jumps

3) Dumbbell Clean and Press

4) Rest

5) Tire Flips > Tire sledge

6) Sled Drag

7) Lateral Shuttle

8) Rest

 2 Rounds

 

 8 minutes total

 

 

Total Time:

16 minutes

 

 

Set 2  Upper + Core for 5-8 people 1 minute Each
1) Push-ups

2) Pull-ups assisted or to failure (as many as possible)

3) Oblique moving slams

4) Plank (for rest)

5) Swiss Ball roll ups

6) Biceps curls 10 > Tri Exten. 10 > repeat to time

7) Ropes: 10 double, 10 single , 10 side

8) Resting side Plank :30 seconds each

 2 Rounds

 

 8 min total

 

 

Total Time:

16 minutes