June 3-9, 2018
MINUTE AFTER MINUTE
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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Exercise 1A – 20 Reps
FORWARD LUNGE
TIPS:
Step forward and lunge keeping torso upright.
Exercise 1B – 20 Reps
RUN IN PLACE
Run Forrest Run
Exercise 2A – 20 Reps
CURL AND PRESS
TIPS:
Curl your weights upward and then press overhead all in one motion.
Exercise 2B
SCISSOR RUN IN PLACE
TIPS:
Run with straight legs in place.
Exercise 3A – 20 Reps
1 ARM KETTLE SWING
TIPS:
Use your hips to swing your your arm up to shoulder level with the weight.
Exercise 3B
SQUARE DRILL FORWARD BACKWARD
TIPS:
Hop with feet wide to narrow to wide again moving in forward / backward direction.
Exercise 4A – 20 Reps
BENT OVER REVERSE FLY
TIPS:
Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.
Exercise 4B
SQUARE DRILL – HOP SCOTCH 2 FEET
TIPS:
Hop feet apart and then together.
Exercise 5A – 20 Reps
X-UPS
TIPS:
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
Exercise 5B
WIDE SKIP IN PLACE
TIPS:
Skip with wide feet.