General | June 5, 2023

BSSC Weekly Workout #2

Welcome to the second week of the new at home weekly workout series! To keep us in shape, our friend & personal trainer Tiffany has worked hard on this strength and conditioning workout that will improve your lower body strength, endurance, and power! This equipment free soccer inspired circuit will improve your lower body strength, core strength, power, and agility! For this efficient and effective circuit, repeat for 4 rounds, resting minimally between exercises and for 60 seconds between sets.

Pick or imagine a point on the ground below you. Stand on one leg and hop over it without letting the other leg touch the ground. Repeat hopping back and forth on the one leg for 30 seconds for each leg. (30 seconds on each side)

Begin in an athletic stance, then step backwards into a lunge. Keep your upper body straight and bring both legs to 90 degree angles. Shoot for good form first. You’ll find you can do more in the intervals as you improve. Return to your stance and repeat with the the other leg, alternating between the two. (60 seconds)

From your athletic stance, jump and tuck your feet up as high as you can! If you can’t perform tuck jumps for the entire interval, switch to high knees to adapt this move to your fitness level. (30 seconds)

Lay on your back while stretching your feet into the air. Aim for straight knees, but again this move can be adapted to all fitness levels. Crunch yourself upwards and reach for your toes! Come back down partially to the ground and repeat the crunch. (60 seconds)