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
TIPS:
Lunge forward and hinge from the hips reaching toward your front foot. Alternate right and left
1B
HIGH KNEE SKIP IN PLACE
TIPS:
Skip with high knees.
2A – 20 REPS
ALT SINGLE LEG SQUAT JUMPS
TIPS:
Squat down with good alignment between foot, knee, and hip. Jump upward and switch legs.
2B
FOOT CRISS CROSS HOP
TIPS:
Hop with alternating foot criss cross pattern.
3A – 20 REPS
LAWN MOWER ROW AND PRESS
TIPS:
Row your weight as if starting a lawnmower. Then rotate the torso and hips and press the opposite direction.
3B
SQUARE DRILL – SIDE TO SIDE
TIPS:
Set up a square with tape on the ground. Move side to side quickly.
4A – 20 REPS
DROP STEP OVERHEAD PRESS
TIPS:
Drop one foot backward and press the same side weight overhead.
4B
SQUARE DRILL – CENTER SPLIT CORNERS
TIPS:
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
TIPS:
Lay on your back with one leg in the air. Bridge your hips upward.
5B
PLANK
TIPS:
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.