A LITTLE LESS TIME
Perform as many rounds as possible (AMRAP) on each set in the allotted time. The first 6-minute round you will perform the A and B exercise for 10 reps each for as many rounds as possible for 6 minutes. Complete 10 reps of exercise A and 30 reps of exercise B. Repeat this 10 reps of A and 30 reps of B on the first 2 exercises for as many rounds as possible in 6 minutes. Allow 1 minute rest to transition to the second set. Complete the second set for a total of 5mins; 10 reps of A and 30 reps of B. Continue this AMRAP pattern through the entire set allowing 1 minute transition between sets.
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FORWARD LUNGE AND PRESS
Lunge forward and then press the weights overhead before returning to standing.
SCISSOR RUN IN PLACE
Run with straight legs in place.
OVERHEAD SIDE LUNGE
With hands overhead, step sideways lunging down with the lead leg while keeping the trail leg straight.
Keep back flat in a high plank position. Alternating high knees.
DB PUSH-UP ROW
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
POWER SKIP IN PLACE
Skip high and powerful.
BURPEE 1 LEG
Perform a burpee only using 1 leg, half the reps each side. To modify perform no push-up burpee with both legs
FORWARD BACKWARD JUMPING JACKS
Perform a foward backward jumping jack hopping.
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
FOOT CRISS CROSS
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.