18 On Spot Exercises - Fast / Slow Combos

This workout is super efficient and if done at full gear and range of motion you will definitely feel every set. Push hard, get low, jump and stay focused on your goals. Add weights into it if you want to step it up a notch. 9 sets, 2 drills in each set., do each drill for 30 seconds HARD! Do each set twice through before moving to the next set. Little to no breaks. 1) Quick Feet left to right - Power squats left to right 2) Left Leg Quick foot - Left Leg power Squats ( get knee to heel) 3) Right leg Quick foot - Right Leg power Squats 4) Power Lunges left to right- Slow Lunge and lean back (knee to ground) 5) High knees - Squat Jumps front to back 6) Power Knee tuck Jumps - Power Knee Drives 7) Power Pushups left to right - SLOOOWWWW Pushups 8) 4 point In and Outs - Plank up /downs left to right 9) Plank Walks ups - Squat pushups. Add in some core, hit the heats, whatever t to add to this workout phase and you will have. one killer workout. RECOMMENDED BOOTCAMP EQUIPMENT TECH: ► Wireless Headset: https://amzn.to/33PQNRu ► Interval Timer: https://amzn.to/2QTd7V1 ► Indoor/Outdoor Boombox: https://amzn.to/2Jmx8iC BASIC ESSENTIALS: ► Pylons: https://amzn.to/2xz2qAk ► Sliders: https://amzn.to/33PygEU ► Bands: https://amzn.to/39oZt2g ► Agility Ladders: https://amzn.to/3asPWbI ► Hurdles: https://amzn.to/33SNhWl ► Boxing Pads: https://amzn.to/39tghFk ► Nylon Covered Resistance Bands: https://amzn.to/33WPn7F ADVANCED + WEIGHTS: ► Sandbags: https://amzn.to/2Utl5Xj ► Weighted Vest: https://amzn.to/3dAQajc ► Dumbbells: https://amzn.to/2yg7ee8 ► Battle Ropes: https://amzn.to/2WTJtmj ► Kettlebells: https://amzn.to/33QZqv7 AXFIT MERCH:    / axfit   ►►► Newsletter: https://axfit.com/newsletter-register/ FOLLOW ME ON INSTAGRAM ►►►   / axfit