This workout plan is designed to be done 3 days a week with a day of rest in between. On those days you need to do some light running or walking for 15-20 minutes.
Workout:
Workout:
- Dynamic Stretching (do this before every workout each day)
- Leg swings (front to back and side to side) each leg for 30 seconds (do 3 times)
- 3x10 Bodyweight squats (pause at bottom for 3 count)
- 3x10 Knee to Chest (hold for 3 count)
- Plyo workout (3 rounds)
- 60 seconds (two foot jump - left to right)
- 60 second 1 leg hop (switch leg at 30 sec)
- 10 Squat jumps
- 10 Box jumps (find some stairs and jump to at least the 2nd step)
- 10 Depth jumps (jump off lowest stair and then jump immediately up)
- 20 Step-ups (switch leg at 10, put foot on 2nd stair and other foot on floor. Step up and then back down slowly)
- Workout (3 rounds)
- 20 Bodyweight squats
- 10 pushups
- 10 Burpees
- 10 Prone walkouts
- 10 (30 sec) Plank