MAY 6-12, 2018
ONE MINUTE HUSTLE
In this workout everything is based on a 1 minute interval. Start your timer, perform 20 reps of exercise A. As soon as you finish exercise A, move right into exercise B. You will perform exercise B repeatedly until your timer reaches 1 minute. Once your timer reaches 1minute, go back to doing 20 reps of exercise A again. Continue this pattern of 20 reps of exercise A followed by doing exercise B until the top of the minute. You will perform 5 rounds on exercise 1A and 1B before moving to the next set. Perform 5 rounds of each set allowing 1 minute transition between sets. If an exercise A has a right and left side to it, perform 10 reps on the right and 10 reps on the left for a total of 20 reps. To modify, perform 16 reps instead of 20.
Top of the minute
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1A – 20 REPS
FORWARD LUNGE AND REACH
Lunge forward and hinge from the hips reaching toward your front foot. Alternate right and left
HIGH KNEE SKIP IN PLACE
Skip with high knees.
2A – 20 REPS
ALT SINGLE LEG SQUAT JUMPS
Squat down with good alignment between foot, knee, and hip. Jump upward and switch legs.
FOOT CRISS CROSS HOP
Hop with alternating foot criss cross pattern.
3A – 20 REPS
LAWN MOWER ROW AND PRESS
Row your weight as if starting a lawnmower. Then rotate the torso and hips and press the opposite direction.
SQUARE DRILL – SIDE TO SIDE
Set up a square with tape on the ground. Move side to side quickly.
4A – 20 REPS
DROP STEP OVERHEAD PRESS
Drop one foot backward and press the same side weight overhead.
SQUARE DRILL – CENTER SPLIT CORNERS
Set up a square with tape on the ground. Alternating feet in opposite corners returning to the center each time.
5A – 20 REPS
1 LEG GLUTE BRIDGE
Lay on your back with one leg in the air. Bridge your hips upward.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.