This workout is all about changing gears and intensity. Start the workout by starting your timer. Complete exercise 1A for the first 15sec at a medium pace and speed. Then shift gears and complete exercise 1A as fast as you can with good form and technique for the next 15sec. Follow this with exercise 1B for 30sec at a medium pace. Repeat this pattern six times on each set. If there is a right and left side to an exercise make sure to perform half of each set on each side.
15sec normal speed, 15sec fast speed, 30sec active recovery
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DROP STEP LUNGE REACH AND OVERHEAD PRESS
Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.
Hop rotating side to side.
Sit downward using hips, while keeping feet firmly planted in floor and spine straight.
C SKIP IN PLACE
Skip in place kicking and driving foot down on foot strike.
Perform a push-up and rotate and reach one arm toward ceiling at top.
1 LEG BUTT KICK RUN IN PLACE
Run with butt kick on one leg only.
SIDE BRIDGE ROW
Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)
DROP STEP LUNGE
Open the hips with a drop step and lunge toward the back leg.
ALT SUITCASE CRUNCH
Alternate lifting right and left leg up with sit-ups.
Alternate lifting opposite arm and leg while laying face down.