MAY 27 – June 2, 2018
ONE MINUTE BLAST
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
DROP STEP LUNGE
TIPS:
Open the hips with a drop step and lunge toward the back leg.
ACTIVE RECOVERY 1
OVERHEAD JUMPING JACKS
TIPS:
Perform forward and backward motions overhead.
STRENGTH 2
LAWN MOWER ROW
TIPS:
Hinge forward from the hips. Row your arm and pivot your hips as if starting a lawn mower.
ACTIVE RECOVERY 2
RUN IN PLACE
TIPS:
Run in place like a boss!
STRENGTH 3
SIDE LUNGE REACH OVERHEAD PRESS
TIPS:
Lunge to the side and reach hands toward foot hinging from hips, return to top pressing weights overhead.
ACTIVE RECOVERY 3
C SKIP IN PLACE
TIPS:
Skip in place kicking and driving foot down on foot strike.
STRENGTH 4
KETTLE SWING
TIPS:
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
ACTIVE RECOVERY 4
LINE HOP FORWARD BACKWARD
TIPS:
Hop with two feet forward and backward.
STRENGTH 5
T-ROLL PUSH-UP
TIPS:
Perform a push-up and rotate and reach one arm toward ceiling at top.
ACTIVE RECOVERY 5
CARIOCA 3 STEPS
TIPS:
Perform a grapevine style step moving side to side in close quarters.
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
GLUTE BRIDGE
TIPS:
Laying on your back lift your hips into the air with core tight.