> Back to Prep Routine – 3-Week Starter Plan: Group A
Equipment/Requirements: jump rope, easy resistance band, stopwatch
Duration: 30 minutes. Perform this set of exercises with minimal rest between exercises.
Perform each exercise until you are feeling a medium level of muscular stress. Do not push yourself to failure.
| 1 minute jog in place | |
| 1 minute jump rope | Vary the duration of the jump roping based on your ability level. If 1 minute is easy, you can do up to 3 minutes. If you cannot continuously jump for 1 minute, then take short breaks and keep on going. |
| 1 minute jog in place | |
| 1 minute Supine bicycles | Lie on your back and rotate legs continuously in a cycling rotation. |
| 1 set of push-ups | |
| 1 set of tricep push-ups | |
| 1 set of seated face pulls w/ band | |
| 1 set of overhead military press w/ band | |
| 1 set of curls with w/ band | |
| 1 set of overhead tricep pulls w/ band | |
| 1 set of sit-ups | |
| 1 set of squats | |
| 1 set of lunges | |
| 1 set of alternating side lungs | |
| 1 set of one-legged squats, both legs | |
| 1 set of one-legged Rumanian Dead Lifts, both legs | |
| 1 set of kneeling single leg curls | |
| 1 set of toe raises | |
| Wall sit | |
| 1 set of burpees | |
| 1 set of mountain climbers | |
| 1 minute jog in place | |
| 1 minute jump rope | |
| 1 minute jog in place |