Hope Solo showed off enviable abs and super sharp reflexes throughout the US Women's Soccer Team's run for the World Cup. Settling for second was rough, but her amazing athleticism is unquestioned, and now you have a chance to tap into her training plan. The challenging circuit featured here is one of five bonus athlete workouts offered on the new Nike Training Club app (available free on iTunes). "This new 15-minute workout lets you train like Hope Solo, with a series of reflex-sharpening and muscle-defining drills inspired by how she trains to be the best on the field," says Marie Purvis, a Nike professional trainer.
Want a sneak peak at Solo's total-body session? You got it. Repeat this circuit a total of 3 times for a 15-minute workout that will leave you breathless.
Side Crunches to Burpees
Start in a pushup position. Bring your right knee to the outside of your right elbow. Return to start and then repeat the side crunch with the left leg. Hop your feet forward toward your hands (crouched position) and then jump up into the air, extending your hands above your head. Land back in crouched position and then hop your feet backward to return to pushup position. Repeat this sequence for 1 minute.
Toe Taps with Medicine Ball
Stand with a medicine ball on the floor in front of you. Alternate between tapping your right and left toes on top of the ball in a running motion. Switch feet as fast as you can for 1 minute.
Ski Jump to Single-Leg Squat
Stand with your feet together, knees slightly bent, leaning forward and holding a medicine ball with both hands. Jump sideways to land softly on your right foot and then do a single-leg squat, driving your weight down through the heel of your right leg. Slowly stand back up and jump sideways to the left and then complete a single-leg squat on your left leg. Alternate sides for 1 minute.
Trainer Tip: Tightening your abs while performing this exercise will help you maintain your balance.
Quick Feet in Place
Standing in an athletic position (like you're about to start running with your knees and elbows slightly bent, body leaning forward). Run in place quickly, making sure your knees don't go above your waist. Stay low and remember to swing your arms as you would when running. Continue for 1 minute.
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Lie on your back with your knees bent and feet on the ground. Place your hands behind your head and a medicine ball between your knees. Squeezing the ball with your inner thighs, bring your knees and elbows toward each other until your shoulder blades are off the ground. Return to start position. Repeat for 1 minute.