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?The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.?

~ Vince Lombardi

Warm-up (5 minute stretch)


  • 200 Touches w/Jump Rope
  • 20 Counterbalance Squats
  • 20 Scorpians
  • 20 Low Twists
  • 20 Back Arches
  • 20 Push Ups

Work Out


Perform the Following Superset 2 times

Superset #1

  • Lateral Hop ? 15 reps
  • Single Leg Hop ? 10 reps each leg
  • Split Squat Jump ? 10 reps
  • Zig Zag Hop (Forward and backward) ? 10 reps (3 cones spread 3 feet apart diagonally)
Perform the Following Superset Once

Superset #2

  • Hurdle Jump (6 tiny hurdles or cans spaced however) ? 3 times forward and back
  • Lateral Movement Drill ? 45 secs ? move side to side for 45 sec ? vary distances traveled
  • Front Kicks ? 15 each leg
  • Side Kicks ? 15 each side
Twisting Sit-Ups ? 3 Sets of 20
Dips ? 3 sets of 10
Triangle Push-ups (hands in shape of triangle) ? 3 sets of 8
Wall Squats (back against wall) ? 3 sets of 15
Plank ? 1 set to max
Side Plank ? 1 set to max each side
Lying Leg Raise (forward, side to side) ? 3 sets of 8 each way