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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FORWARD LUNGE AND PRESS
Lunge forward and then press the weights overhead before returning to standing.
1B – 10 each
Laying face down, lift your arms up in a T, then a Y, and then an I.
2A – 8reps
SQUARE DRILL – ALT DIAGONAL CORNERS
Using a square taped on the ground, hop alternating each foot on diagonal corners.
2A – 8reps
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
3B – 6each
Perform a push-up and rotate and reach one arm toward ceiling at top.
4A – 8reps
To modify the burpee, perform without push-up at bottom or without the jump.
4B – 25each side
Hop rotating side to side.
5A – 8each
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
Hold the top of a push-up position and row DB’s up toward chest alternating right and left.
6A – 10
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
Keep back flat in a high plank position. Alternating high knees.