SHRED AND TREAD

This workout is all about building strength and aerobic capacity. Start the timer for five minutes to begin the workout. Perform as many rounds as of exercise 1A and 1B as possible in 5-minutes. After completing set 1, move into set 2 and do the same. Five-minutes of as many rounds of the A and B exercise as you can complete.

5-minute AMRAP Workout

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1A- 8each

FORWARD LUNGE AND PRESS

TIPS:

Lunge forward and then press the weights overhead before returning to standing.

1B – 10 each

T-Y-I

TIPS:

Laying face down, lift your arms up in a T, then a Y, and then an I.

2A – 8reps

SQUARE DRILL – ALT DIAGONAL CORNERS

TIPS:

Using a square taped on the ground, hop alternating each foot on diagonal corners.

2A – 8reps

SIDE SHUFFLE 3 STEPS

TIPS:

Stay low and shuffle side to side in whatever amount of space you have in your workout area.

3A- 10each

1 LEG DEADLIFT

TIPS:

Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.

3B – 6each

T-ROLL PUSH-UP

TIPS:

Perform a push-up and rotate and reach one arm toward ceiling at top.

4A – 8reps

BURPEE

TIPS:

To modify the burpee, perform without push-up at bottom or without the jump.

4B – 25each side

ROTATIONAL HOP

TIPS:

Hop rotating side to side.

5A – 8each

DIAGONAL CHOP

TIPS:

Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.

5B – 8each

HIGH PLANK ROW

TIPS:

Hold the top of a push-up position and row DB’s up toward chest alternating right and left.

6A – 10

SUITCASE CRUNCH

TIPS:

Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.

6B – 20 each side

MOUNTAIN CLIMBER

TIPS:

Keep back flat in a high plank position. Alternating high knees.