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Each workout in this post has 2 circuits. Do exercises 1,2 and 3 then 4,5 and 6.⁠
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Do each movement for 1 minute and don’t rest until you finish the 3rd movement for each circuit. ⁠
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Level 1: Complete 2 rounds of each circuit. Rest 2 minutes in between each round. ⁠
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Level 2: Complete 2 rounds of each circuit. Rest 1 minute in between each round. ⁠
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💡Keep a consistent pace. Focus on your range of motion and on your breath. ⁠

Workout #1

For circuit 1

• Begin with Shadow Box for 60 seconds, focusing on speed and agility while engaging the arms and core.
• Continue with Push Ups for 60 seconds, aiming for maximum reps to work the chest, triceps, and core.
• Proceed to Squats for 60 seconds, targeting the quads, hamstrings, and glutes with each repetition.

For circuit 2

• Follow up with Step Ups for 60 seconds, alternating legs to strengthen the lower body and improve balance.
• Move on to Kettlebell Swings for 60 seconds, utilizing the hips, glutes, and shoulders to drive the movement.
• Finish with Wall Balls for 60 seconds, working on the coordination between the lower and upper body while engaging the quads, shoulders, and arms.

Workout #2

For circuit 1

• Start with Jump Rope for 60 seconds, focusing on cardiovascular endurance and coordination.
• Proceed with Kettlebell Swings for 60 seconds, targeting the hips, glutes, and hamstrings, while also engaging the core.
• Continue to Shadow Box for 60 seconds, emphasizing agility and upper body conditioning.

For circuit 2

• Perform Lunges for 60 seconds, alternating legs to strengthen the thighs, glutes, and calves.
• Execute Jumping Jacks for 60 seconds to boost overall stamina.
• Complete the circuit with Skaters for 60 seconds, enhancing lateral movement and lower body power.

Workout #3

For circuit 1

• Begin with Assault Bike for 60 seconds, aiming to enhance cardiovascular fitness and build endurance.
• Follow with Single Arm Swings using a kettlebell for 30 seconds per arm, concentrating on unilateral strength and coordination.
• Proceed to Sled pushes for 60 seconds, targeting power and strength in the lower body.

For circuit 2

• Continue with Ski on a ski ergometer for 60 seconds, working on full-body endurance and simulating cross-country skiing.
• Move on to Double Kettlebell Cleans for 60 seconds, focusing on explosive power as well as coordination between the upper and lower body.
• Finish the circuit with Rowing for 60 seconds, engaging the cardiovascular system and muscles across the entire body.