Tortoise And The Hare
This workout is a series of supersets with speed changes. Start with 15sec of exercise A at a slower pace, followed by 15sec of the same exercise A at a fast pace. Then perform exercise B as a light active recovery for 30 seconds. Complete 6 total rounds of the workout.
15 sec slow/15 sec fast/30 sec active recover x 6
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DROP STEP SQUAT
Drop step and squat down with hips symmetric between feet.
SQUARE DRILL – CROSSUNDER STEP
Cross one foot under the other steping side to side.
SHOULDER TAP PUSH-UP
Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.
QUICK SKIP IN PLACE
Try to have a quick foot contact on the ground, work on foot speed.
FORWARD LUNGE AND REACH
Lunge forward and reach your weights toward your feet hinging from the hips.
Shuffle feet quickly over and back on a line.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
SQUARE DRILL- HOP SCOTCH 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.