A simple workout that takes 10 minutes and doesn’t require any special equipment. You can repeat this workout daily. If possible, add 10 minutes of stick-handling and/or 10 minutes of shooting practice each day.

There are three sets. Each takes 3 minutes with NO REST between any of the steps or sets.

Warmup:

30 Jumping Jacks at a leisurely pace

Set #1:

1. 20 Push Ups in 30 seconds (or until exhaustion). Do the hardest type of push ups that you can get close to completing 20 in 30 seconds.
2. Run/Bike/Swim for 30 seconds at 50% effort. To estimate 50% effort, go at a pace that is just starting to feel uncomfortable at the end of the 30 seconds. Rather than timing the 30 seconds, it may be easier to go a fixed distance that takes about 30 seconds; approximately 200m for running.
3. 10 Burpees in 30 seconds (or until exhaustion).
4. Run/Bike/Swim for 30 seconds at 50% effort.
5. 20 Air Squats in 30 seconds (or until exhaustion).
6. Run/Bike/Swim for 30 seconds at 50% effort.

Set #2:

1. Repeat Set #1. For this set, all Run/Bike/Swims should be at 70% effort. To estimate 70% effort, go at a pace that causes rapid forceful breathing where you do not want to talk.

Set #3:

1. Repeat Set #1. For this set, all Run/Bike/Swims should be at 90% effort. To estimate 90% effort, go at a pace that is close to your full speed.