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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1A

DROP STEP SQUAT

TIPS:

Drop step and squat down with hips symmetric between feet.

1B

SQUARE DRILL – CROSSUNDER STEP

TIPS:

Cross one foot under the other steping side to side.

2A

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.

2B

QUICK SKIP IN PLACE

TIPS:

Try to have a quick foot contact on the ground, work on foot speed.

3A

FORWARD LUNGE AND REACH

TIPS:

Lunge forward and reach your weights toward your feet hinging from the hips.

3B

ALI SHUFFLE

TIPS:

Shuffle feet quickly over and back on a line.

4A

ALT ARM ROW

TIPS:

Keep back flat and alternate rows right and left hand.

4B

SQUARE DRILL- HOP SCOTCH 1 FOOT

TIPS:

Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.

5A

RUSSIAN TWIST

TIPS:

Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.

5B

PLANK

TIPS:

Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.