Turf Exercise

As many as posible in 20 minutes.
Rest Period:
30 sec
Main muscles worked:

Maximize time and burn fat with this week’s turf workout.

To really get my heart rate up and burn some extra calories this week, I mixed some plyometric and HIIT (High Intensity Interval Training) together to make a quick 20 minute, leg burning workout.

Keep your workouts well rounded for optimal health and fitness by adding in HIIT and plyos (plyometric exercises) to your strength training. Not only will you be improving your athletic performance, but also increasing fat loss and aerobic endurance.


For this circuit, you will need zero to minimal equipment.
Optional equipment: Plate loaded sled/Can replace with hill sprints or incline sprints on a treadmill.

  1. Walking Lunges. (12 steps each side/24 strides total)
  2. Frog Jumps. Start in low squat position, explode up jumping as far ahead as possible. (20 jumps)
  3. Sled pushes. (20 seconds down, 20 seconds back)
  4. Lateral Jumps. Place a barbell on the floor or find a line to jump side to side over. Make sure to stay light on your feet. (15 each side/30 total)

Here’s a video of Alyssa demonstrating some of the exercises.

Repeat as many rounds as possible in 20 minutes.

For more great tips, follow @missfit_lyss on Instagram

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