MAY 6-12, 2018
THE DOWNHILL SLIDE
Perform as many rounds as possible (AMRAP) on each set in the allotted time. The first 6-minute round you will perform the A and B exercise for as many rounds as possible for 6 minutes. Complete 10 reps of exercise A and 30 reps of exercise B. Repeat this 10 reps of A and 30 reps of B on the first 2 exercises for as many rounds as possible in 6 minutes. Allow 1 minute rest to transition to the second set. Complete the second set for a total of 5mins; 10 reps of A and 30 reps of B. Continue this AMRAP pattern through the entire set allowing 1 minute transition between sets.
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6 MIN A – 10 REPS EACH
FORWARD LUNGE AND PRESS
Lunge and press overhead upon returning to standing.
6 MIN B – 30 REPS TOTAL
SQUARE DRILL 1 FOOT HOP SCOTCH
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
5 MIN A – 10 REPS EACH
DROP STEP SQUAT
Perform a drop step and squat down with good posture.
5 MIN B – 30 REPS
LINE HOP FORWARD BACK
Pretend as if jumping forward and backward over a line on the ground.
4 MIN A – 10 REPS TOTAL
KNEE TO ELBOW PUSH-UP
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
4 MIN B – 30 REPS
FORWARD BACKWARD JUMPING JACKS
Move the hands and feet forward and backward in a jumping jack motion.
3 MIN A – 10 REPS EACH
SKATER HOP FRONT TO BACK
Hop from one foot to the other in a forward and backward pattern squatting down slightly upon landing.
3 MIN B – 30 REPS EACH
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.
2 MIN A – 10 REPS
Y OVERHEAD PRESS
Press arms overhead making a Y at the top of the press.
2 MIN B – 30 REPS TOTAL
Alternate opposite knee and elbow together rotating shoulders as you crunch right to left.
1 MIN – ENTIRE MIN
BURPEE NO PUSH-UP
Perform a burpee without a push-up at the bottom. Repeat for the entire minute.