Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.
Rest 30 seconds to 1 minute between each set
Sumo Squat: 2 to 3 sets of 10-15 reps
Set the barbell across your back and take a wide stance to perform this type of squat. Point feet outward, farther out than your natural stance. Slowly lower yourself while maintaining a straight posture with your head up. Raise the bar as you exhale and return to the starting position.
Lunge Jumps: 3 sets of 12-15 reps
Stand with your feet together. Lunge forward with your right foot. Once in your lunge position, jump straight up and switch legs in midair, landing in a lunge position with your left leg forward. Repeat until you are back with your right leg forward – that is considered 1 rep.
One Leg Barbell Squats: 2 to 3 sets of 10-15 reps
Place one leg up on a bench or box behind you while standing on the other leg. Hold a barbell across your back then slowly bend until you are in a squat position then straighten your leg until you’re at the top. Finish the reps on one leg, then switch to the other leg.
Dumbbell Step Ups: 3 sets of 12-15 reps
To perform this, stand behind a bench. While holding a set of dumbbells, place one leg up on top of the bench, press through your heel to lift onto the bench in a balanced/standing position. Once at the top, lower yourself down in the same way you stepped up – that is considered 1 rep.
End your workout with the Core Workout Challenge and finish with some stretching.