Today's full-body workout is a functional circuit that emphasizes lower body agility and core strength. This series is designed to translate directly to your on-court footwork and cardio endurance!
Workout - Complete each move back to back for 40 seconds, then rest for 20 seconds and go on to the next one! You can do as many rounds of the circuit as you'd like.
Optional HIIT - If you're looking for an extra challenge at the end of the workout, give this one a try! Work for 30 seconds, then rest for 30 seconds. Complete as many rounds as you'd like - we recommend 2 to 3.
Walking lunges - Keep your pace slow on these so you can really focus on form! Think about driving through the heels with your chest tall and eyes forward.
Knee-ins - Squeeze for a second at the top of these to really feel the burn! Try to stay as still as possible while keeping that upper body in a straight line. You can rest your feet on the ground if you need a modification.
Side shuffles - Try to stay low for the entire 40 seconds and focus on quick, athletic shuffles on the balls of your feet.
Situp to stand - Think about squeezing the core as tight as possible to give you power and momentum to stand back up! On the way up, drive through the heels as much as possible to launch yourself into a standing position.
Jumping jacks + high knees - Try to keep your form tight on each of these and stay on the balls of your feet to promote quick footwork when you get back on court! Alternate two of each moves back to back for the entire 40 seconds.
Plank walkouts with squat - We're giving plank walkouts a slight variation with a squat at the top! This is ultimately a core movement, so think about squeezing those abs throughout the entire walkout and as you're completing the squat at the top.
[Optional HIIT Finisher] Sprints with a Pushup Burpee - To fully exhaust the muscles, give this burner a try! Section off a portion of your driveway or street to be your sprinting zone. Sprint the distance, backpedal to the starting point and complete 1 burpee with a pushup at the bottom. Keep going for 30 seconds then give yourself a 30-second rest. Complete as many rounds as you'd like!