Easiest at track, but can also be done using the street in front of your house. (just need about a 100 meters length to go back and forth)
Each exercise covers approx 100 meters, when finished with one turn and sprint to the beginning of the 100 meters and move to the next exercise, Repeat 4 times:
1. Jump as high as you can with one knee (similar to skipping) alternating legs.
2. Jump from side to side –zig zag slalom style—you should feel it in your inner thighs
3. Jump from a standing position. Bend your knees, swing your arms and throw as far as it will go.
4. Moving jumping jacks.
When the 4 rounds are done you will do ladders. Ladders will last as long as you can. Preferably 3-5 minutes.
Last Circuit: Repeated 3 times
- 20 jumping jacks