# GAINS
This workout is a good ‘ol fashion circuit. Perform 3 rounds of the circuit. Each exercise should be performed for 40sec of work and 20sec rest following the exercise. If there is a right and left on an exercise, then perform 20sec on the right and 20sec on the left.
40sec work, 20sec rest, x3 rounds
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01
DROP STEP LUNGE AND REACH
TIPS:
Opening your hips and stepping backward lunge down and reach toward foot.
02
SHOULDER TAP PUSH-UP
TIPS:
Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.
03
1 LEG DEADLIFT
TIPS:
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
04
SCISSOR RUN IN PLACE
TIPS:
Run with straight legs in place.
05
UNDER LEG SIDE LUNGE
TIPS:
Lunge to the side and pass the weight under the lead leg.
06
1/2 TURKISH GET-UP
TIPS:
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
07
SPLIT SQUATS
TIPS:
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
08
2 ARM 1 LEG ROW
TIPS:
Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.
09
FOOT CRISS CROSS
TIPS:
cross your right leg in fron of left, then apart again, and then left in front of right.
10
SIDE PLANK
TIPS:
Hold body straight. To modify, go from knees.