AFTER BURNERS

Start this workout by setting your timer for 30sec for the first burnout drill. Perform as many reps of “Burnout 1” as you can in 30sec with good technique. After completing burnout 1, move to 60sec of active recovery of “Recover 1.” Then, move to burnout 2 and do the same 30sec burnout set, followed with active recovery for 60sec on recover 2. Repeat this circuit fashion for 5 total rounds. Remember to split half the time on the right and half the time on the left if an exercise requires both a right and left side.

30sec burnout, 60sec cardio recovery

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BURNOUT  1

UNDER LEG FORWARD LUNGE

TIPS:

Lunge forward and pass the weight under the lead leg.

RECOVER 1

HIGH KNEE SKIP IN PLACE

TIPS:

Skip high in place.

BURNOUT 2

ROTATIONAL SQUAT JUMP

TIPS:

Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.

RECOVER 2

JUMP ROPE

TIPS:

Just get after it…

BURNOUT 3

CURL AND CROSSOVER OVERHEAD PRESS

TIPS:

Curl weight upward and then press punch upward across body, then repeat on other side.

RECOVER 3

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

BURNOUT 4

ALT V-UPS

TIPS:

Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.

RECOVER 4

SIDE SHUFFLE 3 STEPS

TIPS:

Stay low and shuffle side to side in whatever amount of space you have in your workout area.