APRIL 29 – May 5, 2018
MINUTE TO WIN IT
This workout is an alternating 1 minute high intensity exercise with 1minute active recovery exercise. Perform the first strength exercise for 1minute trying to get as many reps as you can with good technique. Follow that with 1 minute of the active recovery drill #1. Perform strength 1 and active recovery 1 for 2 total rounds at 1minute each. After performing 2 rounds of set 1, allow 1 minute rest to transition from set 1 into set 2. Remember to push hard on the strength drill and lighter on the active recovery drill if you need rest.
1 Minute Burnout X2
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STRENGTH 1
OVERHEAD REVERSE LUNGE
TIPS:
Hold hands overhead and step straight backward into a lunge. Alternate right and left legs.
ACTIVE RECOVERY 1
RUN IN PLACE
TIPS:
Run in place like a boss!
STRENGTH 2
DIAGONAL CHOP
TIPS:
Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform first minute right and second minute left.
ACTIVE RECOVERY 2
SIDE SHUFFLE 3 STEPS
TIPS:
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
STRENGTH 3
HIGH PLANK ROW
TIPS:
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
ACTIVE RECOVERY 3
SKIP IN PLACE
TIPS:
Try to have a quick foot contact on the ground, work on foot speed.
STRENGTH 4
UNDER LEG SIDE LUNGE
TIPS:
Step sideways and lunge down reaching weight under leg and passing to other hand.
ACTIVE RECOVERY 4
LINE HOP SIDEWAYS
TIPS:
Hop side to side as if jumping over a line on the floor.
STRENGTH 5
LEG LIFT PUSH-UP
TIPS:
Perform a push-up while lifting a leg upward on the way down. To modify, perform from the knee. Alternate right and left.
ACTIVE RECOVERY 5
BUTT KICK RUN IN PLACE
TIPS:
If this workout hasn’t kicked your butt yet, this is your opportunity!
STRENGTH 6
PLANK OPPOSITE ARM AND LEG LIFT
TIPS:
Perform a plank and alternate lifting opposite arm and leg. How high you lift doesn’t matter, just get them off the ground.
ACTIVE RECOVERY 6
CARIOCA 3 STEPS
TIPS:
Perform a grapevine step side to side. First cross your foot over and then under. Use whatever space you have in your workout area.