> Back to Prep Routine – 3-Week Starter Plan: Group A
Equipment required: 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.
| Warm-up | |
| 1 minute jog in place | |
| 1 minute jump rope or jump in place | |
| knee hugs | |
| front, back, and side lunges | |
| Front and back shoulder circles | |
| Trunk rotations | |
| Front and back wrist stretches |
| Workout | |
| Wall sit – 1 minute | |
| Front plank – 1 minute | |
| 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 alternating front lunges | |
| 1 set of alternating side lungs | |
| 1 set of one-legged squats, both legs | |
| 1 set of one-legged Rumanian Dead Lifts, each leg | |
| 1 set of kneeling single leg curls | |
| 1 set of toe raises | |
| 1 minute jump rope |