This is a full body workout focusing on working in all planes of motion — great for runners and athletes looking to be resilient to injuries.
1. Spiderman press: 45 seconds
Start in a full plank position on your hands. As you go down on the push-up, bring your right knee towards your elbow. Pause for a second at the bottom and push back up. After your 45 seconds are up, repeat for 45 seconds more on your left side.
2. Sprinter start: 45 seconds
Assume the stance of a sprinter on the start line. From this position, drive the rear leg forwards, knee first, using the extension of your ankle, knees and hips to generate power. Come back to your starting position. After your 45 seconds
are up, repeat for 45 seconds on the other leg.
3. Lateral lunge to side kick: 45 seconds
From standing, step towards on your right, bending at your right knee and hip and keeping your left leg straight. From here generate power through the right hip and side kick with your left leg. After your 45 seconds are up, repeat for 45 seconds on the left side.
4. Spot speed skater: 45 seconds
This move will test your single-leg balance and lactic threshold. Take a huge step out to the right, and as you do, sweep your left leg behind you and bring your left arm across your body. Now repeat on the left side. Use your arms to generate that lateral momentum.
Perform two to four rounds of this workout.