Driven

Back to the old glory days of sports workouts. Perform 5 sets of the 3 power related exercise as superset allowing about 20-30sec rest between exercises. Try to really be explosive with these. Then perform 5 sets of the 3 strength related exercises as a superset. Next you will do the same 5 sets with the cardio exercise. Finish the workout with 5 sets of the 2 core exercises. Perform the reps as indicated.

Power x5, Strength x5, Cardio x5

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Power 1

POWER SKIP IN PLACE

TIPS:

8 reps each. Skip high and powerful.

Power 2

SPLIT SQUAT JUMP

TIPS:

8 reps each, from a lunge position jump in the air repeatedly.

Power 3

CLAP PUSH-UP

TIPS:

8 reps each, explode upward from a push-up and perform a clap.

Strength 1

SIDE LUNGE

TIPS:

8 reps each. Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.

Strength 2

KETTLE SWING

TIPS:

12 reps. Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.

Strength 3

DB PUSH-UP ROW

TIPS:

6 reps each. 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.

Cardio 1

WIDE MOUNTAIN CLIMBER

TIPS:

15 reps each side. From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.

Cardio 2

FOOT CRISS CROSS

TIPS:

15 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.

Cardio 3

SKATER HOPS FRONT TO BACK

TIPS:

15 reps each side. Hop from one foot to the other forward and then backward.

Core 1

PLANK- Hold as long as possible

TIPS:

Support your body from your forearms and your feet with hips off ground. To modify, go from the knees. Only perform this exercise as long as possible for 1 round.