# 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

For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.

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.