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
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
1A – 20 reps
POWER SKIP IN PLACE
Skip high and powerful.
1B – 8 reps
Perform a push-up pressing upward quickly, catching some air under the hands.
1C- 20 reps
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
2A- 20 reps
SINGLE LEG SQUAT
Stand on 1 leg and squat up and down.
2B – 20 reps
2 ARM 1 LEG ROW
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
While holding a lunge stance, curl and press your weights overhead.
3A – 30 reps
SQUARE DRILL CENTER SPLIT CORNERS
Alternate feet together and feet split apart toward opposite directions.
3B – 10 reps
BURPEE NO PUSH-UP
Perform a burpee without a push-up.
3C – 30 reps
SQUARE DRILL – HOP SCOTCH 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.