THE REPEATER
This workout at it’s core is a circuit. Start with exercise #1 for 30sec, then complete repeater drill #1 for 16 total reps, Next move to exercise #2 for 30sec, followed by repeater drill #1 for 16 total reps again. Continue in this fashion, performing 30se of each exercise followed by 16 reps of repeater drill 1 for the entire first time through the set. The second round of the set, you will perform repeater drill 2 between each 30sec exercise. The third and final time through the set, you will perform repeater drill 3 between each 30sec exercise.
Circuit With 16 Rep Repeater Drill
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REPEATER 1
WIDE NARROW SQUAT JUMP
TIPS:
Alternate wide and narrow foot stance with squat jumps.
REPEATER 2
PUSH-UP
TIPS:
Keeping spine straight, perform a push-up bringing chest to floor and back up.
REPEATER 3
PLANK LEG LIFTS
TIPS:
Hold your body straight as a board while alternating leg lifts right and left.
01
SQUARE DRILL ICKY SHUFFLE
TIPS:
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
02
LUNGE HOLD CURL PRESS
TIPS:
8 reps each, while holding a lunge stance, curl and press your weights overhead.
03
SQUARE DRILL – HOP SCOTCH 2 FEET
TIPS:
Hop feet apart and then together.
04
DROP STEP LUNGE
TIPS:
Open the hips with a drop step and lunge toward the back leg.
05
SQUARE DRILL CENTER SPLIT CORNERS
TIPS:
Alternate feet together and feet split apart toward opposite directions.
06
1 ARM KETTLE SWING
TIPS:
Use your hips to swing your your arm up to shoulder level with the weight.
07
SQUARE DRILL – SIDE TO SIDE
TIPS:
Set up a square with tape on the ground. Move side to side quickly.
08
DEADLIFT
TIPS:
Hinge from the hips lowering weight toward shins then stand back up.
09
SQUARE DRILL – ALT. CLOCK JUMPS
TIPS:
Alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.
10
BICYCLE CRUNCH
TIPS:
Rotate opposite shoulder and elbow toward opposite knee.