Holdin’ Nothin’ Back

This workout starts with a push of explosive work, then moves into strength, and finishes with a sweat dripping cardio set. Perform 5 rounds of each set (i.e. perform 1A, 1B, and 1C five times through before moving on to set 2). Perform the number of reps indicated next to each exercise. If an exercise has a right and left side, perform 1/2 the reps on the right and 1/2 the reps on the left.

Power, Strength, Cardio Set

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1A – 20 reps

POWER SKIP IN PLACE

TIPS:

Skip high and powerful.

1B – 8 reps

EXPLOSIVE PUSH-UP

TIPS:

Perform a push-up pressing upward quickly, catching some air under the hands.

1C- 20 reps

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

2A- 20 reps

SINGLE LEG SQUAT

TIPS:

Stand on 1 leg and squat up and down.

2B – 20 reps

2 ARM 1 LEG ROW

TIPS:

Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.

2C – 12 reps

LUNGE HOLD CURL PRESS

TIPS:

While holding a lunge stance, curl and press your weights overhead.

3A – 30 reps

SQUARE DRILL CENTER SPLIT CORNERS

TIPS:

Alternate feet together and feet split apart toward opposite directions.

3B – 10 reps

BURPEE NO PUSH-UP

TIPS:

Perform a burpee without a push-up.

3C – 30 reps

SQUARE DRILL – HOP SCOTCH 1 FOOT

TIPS:

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