First Florida workout

5:00 easy jog (or other aerobic activity)

10 each side : perform below as a circuit doing each movement once ... on each side ... ten times total

Knee hug

Lunge

Elbow to instep

Hip lift

Then with dumbbells that weigh (as a pair) 20 to 30% of your bodyweight:

10 min AMRAP

5 PUSHUPS

10 REVERSE LUNGE PLUS SINGLE PRESS (left leg reverse lunge - left arm single OH press). DO 5 PER SIDE

10 RENEGADE ROWS WITH STABLE HIPS - NO ROTATION - CONTROL THE WEIGHTS WELL DURING THIS - GO FAST HERE BUT NO SLAMMING THE WEIGHTS - MAKE SURE YOU ARE WORKING ON BOTH ECCENTRIC AND CONCENTRIC PHASES - RAISING AND LOWERING. DO 5 PER SIDE.

10 GOBLET SQUATS HOLDING ONE OF YOUR DUMBBELLS

Then complete 5:00 easy aerobic activity

Then complete 8 x :20 seconds ON DOUBLE UNDERS / :10 seconds rest

Then rest 4:00

Then complete 10 x sprints starts - distance as normal with ball by the pull-up bar. Make sure you alternate forwards and backwards sprints. Work for 10 seconds and rest for 50 seconds.