APRIL 22-28, 2018
Perform 30sec of exercise 1 followed by 30sec of square drill – icky shuffle. Perform 30sec of exercise 2 followed by 30sec of square drill – icky shuffle. Continue this pattern through all of round 1 where each exercise is followed by 30sec of square drill – icky shuffle. After round 1, perform a second round of all the exercises, but in this round you will perform square drill – alternating diagonal corners for 30sec after each exercise. After round 2, perform a 3rd round of all the exercises each for 30sec followed by 30sec of square drill – hop scotch 2 feet between each exercise.
(30sec Strength : 30sec Cardio) x3 Rounds
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CARDIO ROUND 1
SQUARE DRILL – ICKY SHUFFLE
CARDIO ROUND 2
SQUARE DRILL – ALTERNATING DIAGONAL CORNERS
CARDIO ROUND 3
SQUARE DRILL – HOP SCOTCH 2 FEET
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
Use your legs to help your arms push your weights overhead in one movement.
2 ARM ROW
Hinge forward from the hips and row both weights upward toward the chest. Back flat.
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
Alternate lifting opposite arm and leg while laying face down.
Hover from side to side keeping your torso upright and staying low.
CROSSOVER FORWARD PRESS
Punch your weights forward crossing midline of the body. Allows hips and torso to rotate with each forward punch.
1/2 TURKISH GET-UP
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
SIDE LUNGE AND REACH
Step sideways and lunge down reaching your weights toward your ankle.
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.