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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Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
SHOULDER TAP PUSH-UP
Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.
SQUARE DRILL – HOP SCOTCH 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
SQUARE DRILL – CROSSOVER STEP
Perform a crossover step into the square and then proceed to move both feet outside the square.
OVERHEAD REVERSE LUNGE
Hold hands overhead and step straight backward into a lunge. Alternate right and left legs.
SQUARE DRILL – ALT DIAGONAL CORNERS
Using a square taped on the ground, hop alternating each foot on diagonal corners.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
SQUARE DRILL – SIDE TO SIDE
Set up a square with tape on the ground. Move side to side quickly.
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