Born In The USA
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
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
OVERHEAD JUMPING JACK
Perform forward and backward motions overhead.
1 ARM ROW
Keeping back flat and hinged forward from the hips, row your weight toward your rib cage.
1 LEG BUTT KICK RUN IN PLACE
Run with butt kick on one leg only.
UNDER LEG SIDE LUNGE
Lunge to the side and pass the weight under the lead leg.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
Stagger one hand slightly in front of the other performing a push-up.
Shuffle feet quickly over and back on a line.
BURPEE SIDE TO SIDE
Perform a burpee and jump sideways back and forth with each rep.
QUICK SKIP IN PLACE
Try to have a quick foot contact on the ground, work on foot speed.
Rotate opposite shoulder and elbow toward opposite knee.
Laying on your back lift your hips into the air with core tight.