> Back to Prep Routine – 3-Week Starter Plan: Group A
Equipment required: jump rope, short band (for side shuffles), stopwatch
Duration: 30 minutes. Perform this set of exercises with minimal rest between exercises.
The intent of this routine is to continuously perform the exercises with little or no breaks. If you can’t conveniently go outside to do the five minute jogging intervals, you can jog in place or substitute a stationary bike/treadmill/elliptical. Keep the intensity level low.
| Jog (in-place or outside) – 5 minutes | |
| Jump Rope – 3 minutes | |
| Supine bicycles | |
| Plank w/ shoulder taps – 1 minute | |
| Jog (in-place or outside) – 5 minutes | |
| Mountain Climbers – 1 minute | |
| Burpees – 1 minute | |
| Shadow Box – 1 minute | |
| Lateral banded 4 step shuffles | |
| Jog (in-place or outside) – 5 minutes | |