Plié squat biceps curl and high knees: Stand with your feet shoulder-width apart and a dumbbell in each hand. Keeping your body weight in your heels, adidas football boots lower your glutes until your thighs are parallel with the ground, simultaneously curling the weight toward your shoulder. Repeat for 60 seconds. Rest for 30 seconds before doing 60 seconds of high knees as fast as you can. Repeat sequence for four sets.

Minutes 11 to 20

Single leg deadlift and jumping jacks: Stand on your right leg with a dumbbell in each hand. Hinge forward on your hips, extending your left leg back until your body and leg are parallel with the floor and your arms are straight in front of your shoulders. Hinge upward on your hips so that you are standing again, bringing your leg down and the weight to your sides. Repeat for 60 seconds. cheap adidas football boots Rest for 30 seconds before doing 60 seconds of jumping jacks. Repeat sequence for two sets on each leg.

Minutes 21 to 30

Bent-over row and mountain climbers: Start with your feet shoulder-width apart, slightly bending your knees. Bend forward, holding a dumbbell in each hand with your palms facing. Pull the weight toward your body, stopping when the dumbbells are beside your stomach. Lower the weight and repeat for 60 seconds. Rest 30 seconds before doing mountain climbers for 60 seconds. For mountain climbers, start at the top of a pushup with your hands below your shoulders and your right knee below your chest. Keep your hands on the floor, and jump with your lower body to switch legs, bringing your left knee forward and extending your right leg. Repeat as fast as you can for 60 seconds and repeat entire sequence for four sets.

Tips and Safety

Don’t lock your joints at any time during the routine, adidas adizero boots and keep you core tight and your back straight. Have a bottle of water handy and drink a few sips during the 30 second rest period. Warm up and stretch before you start the routine and stretch when you’re finished. If you can’t complete all four sets with your starting form, lower the weight.