SWEATIN’ AND SHREDDIN’

Perform 30sec of exercise 1 followed by 30sec of square drill – icky shuffle. Perform 30sec of exercise 2 followed by 30sec of square drill – icky shuffle. Continue this pattern through all of round 1 where each exercise is followed by 30sec of square drill – icky shuffle. After round 1, perform a second round of all the exercises, but in this round you will perform square drill – alternating diagonal corners for 30sec after each exercise. After round 2, perform a 3rd round of all the exercises each for 30sec followed by 30sec of square drill – hop scotch 2 feet between each exercise. If there is a right and left to an exercise, perform 15sec on the right and 15sec on the left.

(30sec Strength : 30sec Cardio) x3 Rounds

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01

SPLIT SQUATS

TIPS:

Stagger your feet as if doing a lunge. Then move up and down without moving your feet.

02

SQUARE DRILL ICKY SHUFFLE

TIPS:

Move side to side stepping 2 feet inside the square and 1 foot outside the square.

03

SHOULDER TAP PUSH-UP

TIPS:

Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.

04

SQUARE DRILL – HOP SCOTCH 1 FOOT

TIPS:

Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.

05

1 LEG DEADLIFT

TIPS:

Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.

06

SQUARE DRILL – CROSSOVER STEP

TIPS:

Perform a crossover step into the square and then proceed to move both feet outside the square.

07

OVERHEAD REVERSE LUNGE

TIPS:

Hold hands overhead and step straight backward into a lunge. Alternate right and left legs.

08

SQUARE DRILL – ALT DIAGONAL CORNERS

TIPS:

Using a square taped on the ground, hop alternating each foot on diagonal corners.

09

PLANK

TIPS:

Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.

10

SQUARE DRILL – SIDE TO SIDE

TIPS:

Set up a square with tape on the ground. Move side to side quickly.