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.