BE YOUR HERO
This set is a minute on and minute off set aimed at chipping away reps toward an exercise. Start your timer for 1-minute and begin exercise 1 working toward 150 reps. At the end of 1-minute of work, remember your number of reps you left off at (let’s say it was 40…). You will then perform the active recovery drill for that set for the next minute. After a minute, of active recovery work, complete another minute of exercise 1 working toward your 150 reps (if you stopped at 40 after the first minute, start counting again at 41, 42, 43, and so on). Keep working at this pattern of chipping away at exercise 1 until you accumulate 150 reps while taking 1 minute active recovery every minute. You are done with set # 1, once you reach 150 reps of that exercise. Then move to set #2 which is done in the same pattern but only to 125 reps. Keep working down the workout completing 1 set at a time. If there is a right and left side to an exercise, perform half the reps on each side.
1-minute hero style workout
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Exercise 1A – 150 reps
Step backward dropping into a lunge. Most of your weight should remain on the front foot. ONLY ADD WEIGHTS FOR HIGH INTENSITY TODAY.
Exercise 1B- 60sec
RUN IN PLACE
Run in place like a boss!
Exercise 2A- 125 reps
2 ARM ROW
Hinge forward from the hips and row both weights upward toward the chest. Back flat.
Exercise 2B- 60sec
SQUARE DRILL CENTER SPLIT CORNERS
Alternate feet together and feet split apart toward opposite directions.
Exercise 3A- 100 reps
SIDE LUNGE AND REACH
Step sideways and lunge down reaching your weights toward your ankle. ONLY ADD WEIGHTS FOR HIGH INTENSITY TODAY.
Exercise 3B- 60sec
Laying on your back lift your hips into the air with core tight.
Exercise 4A- 75 reps
Keeping spine straight, perform a push-up bringing chest to floor and back up.
Exercise 4B- 60sec
SQUARE DRILL – CROSSUNDER STEP
Cross one foot under the other steping side to side.
Exercise 5A- 50 reps
1 LEG DEADLIFT AND OVERHEAD PRESS
Keeping back flat, perform a single leg deadlift slowly and press hands overhead at top.
Exercise 5B- 60sec
Hold body straight. To modify, go from knees.