In this workout, each set has an A and a B exercise. Start you clock for 2:30 and perform as many reps of exercise A as possible. When you can no longer complete exercise A with good form move on to exercise B. Complete exercise B for the remainder of the 2:30 interval. Take a 30 second break and then move on to the next set of exercises. Repeat the entire workout 2x. If an exercise has a right and left side, make sure to burnout the right side and then burnout the left side. Split time between rights and lefts.
Burnout 2:30 sec/30 sec transition x2
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squat down using hips, keeping spine tall and heels planted into the floor.
SQUARE DRILL FORWARD BACKWARD
Hop with feet wide to narrow to wide again moving in forward / backward direction.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
1 ARM KETTLE SWING
Use your hips to swing your your arm up to shoulder level with the weight.
WIDE SKIP IN PLACE
Skip with wide feet.
Laying face down, lift your arms up in a T, then a Y, and then an I.
RUN IN PLACE
Run in place like a boss!
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
QUICK SKIP IN PLACE
Try to have a quick foot contact on the ground, work on foot speed.