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

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Strength 01

STAGGERED SQUAT

TIPS:

Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.

Recover 01

OVERHEAD JUMPING JACK

TIPS:

Perform forward and backward motions overhead.

Strength 02

1 ARM ROW

TIPS:

Keeping back flat and hinged forward from the hips, row your weight toward your rib cage.

Recover 02

1 LEG BUTT KICK RUN IN PLACE

TIPS:

Run with butt kick on one leg only.

Strength 03

UNDER LEG SIDE LUNGE

TIPS:

Lunge to the side and pass the weight under the lead leg.

Recover 03

CARIOCA 3 STEPS

TIPS:

Perform a grapevine style step moving side to side in close quarters.

Strength 04

STAGGERED PUSH-UP

TIPS:

Stagger one hand slightly in front of the other performing a push-up.

Recover 04

ALI SHUFFLE

TIPS:

Shuffle feet quickly over and back on a line.

Strength 05

BURPEE SIDE TO SIDE

TIPS:

Perform a burpee and jump sideways back and forth with each rep.

Recover 05

QUICK SKIP IN PLACE

TIPS:

Try to have a quick foot contact on the ground, work on foot speed.

Strength 06

BICYCLE CRUNCH

TIPS:

Rotate opposite shoulder and elbow toward opposite knee.

Recover 06

GLUTE BRIDGE

TIPS:

Laying on your back lift your hips into the air with core tight.