Active Box Workouts
Spice up your routine with a follow-along workout lead by the crew at Uni Fitness!
Court Workout
Equipment
- TRX, booty band, ankle weights and agility ladder
Warm up – (repeat x 2)
- 5 walk outs, 10 shoulder taps, 10 slow squats, 5 up downs
Main circuit – 10 – 12 reps each exercise
- TRX row, banded crab walk (per side), push up shoulder taps (each side), squat + knee to elbow, Russian twists, agility ladder, jump squats (up and back)
1 – 2 minutes break between sets – (repeat 3 – 5 times)
Warm down
Ankle Weight Circuit
Equipment
- Ankle weights
Warm up – (repeat x 2)
- 5 walk outs, 10 shoulder taps, 10 slow squats, 5 up downs
Main circuit – 10 – 15 reps each exercise
- Weighted lunges (each leg), push ups (3 sets till failure), squat pulse (40 sec – 1 minute), weighted tuck ups, squat jumps, plank jacks
1 – 2 minutes rest between sets – (repeat 3 – 5 times)
Warm down
HIIT Workout
Equipment
- Agility ladder and booty bands
Warm up – (repeat x 2)
- 5 walk outs, 10 shoulder taps, 10 slow squats, 5 up downs
Main circuit – 10 – 15 reps each exercise
- Banded lateral bear crawls (per side), ladder band monster walk (up and back), shoulder taps (40 sec – 60 sec), ladder squat pulses (up and back), narrow stance push up, banded squats (30 – 40 sec)
1 – 2 minutes rest between sets – (repeat 3 – 5 times)
Warm down
Banded Workout
Equipment
- Booty bands
Warm up – (repeat x 2)
- 5 walk outs, 10 shoulder taps, 10 slow squats, 5 up downs
Main circuit – 12 – 15 reps each exercise
- Banded lateral walk (per side), banded squats, banded pause rows (per side), banded kickbacks (per side), laying band press, banded lat pull down (per side), banded hip thrust
1 – 2 minutes rest between sets – (repeat 3 – 5 times)
Warm down
Cardio Circuit
Equipment
- Agility ladder
Warm up – (repeat x 2)
- 5 walk outs, 10 shoulder taps, 10 slow squats, 5 up downs
Main circuit – 40 – 60 secs per exercise
- Quick feet ladder run, jabs, ladder jumps, uppercuts, single leg ladder hops, jab-cross-hook, single leg ladder hops, lateral ladder crawl
1 – 2 minutes rest between sets – (repeat 3 – 5 times)
Warm down
Strength Workout
Equipment
- Weight of your choice (e.g. a backpack)
Warm up – (repeat x 2)
- 5 walk outs, 10 shoulder taps, 10 slow squats, 5 up downs
Main circuit – 10 – 12 reps
- Tempo squats, 1 1/2 kneeling press, tempo sumo deadlift, glute bridge march to press, bent over row, front raise to press
1 – 2 minutes rest between sets – (repeat 3 – 5 times)
Warm down
30-Minute HIIT Workout
Equipment
- Bench or chair
Warm up – (repeat x 2)
- 5 walk outs, 10 shoulder taps, 10 slow squats, 5 up downs
Set 1 – (repeat x 2) – 40 seconds on, 20 seconds off
- Jump squats, alternating V-ups, hand release push ups, reverse lunge, mountain climbers, plank heel touch
1 minute rest between sets
Set 2 – (repeat x 2) – 40 seconds on, 20 seconds off
- Tricep dips, bulgarian split squat (each side), incline push up, hollow hold, step ups
Warm down
