30 By 30
Start with 30sec of the strength drill (1A), then move to 30sec of the cardio drill (1B). Repeat that 6 rounds and then move onto the second set. 30sec of the strength drill (2A), and 30sec of the cardio drill (2B). Continue in that same pattern, performing 6 rounds of all the sets. If an exercise has a right and left, perform 15sec on each side.
(30sec Strength, 30sec Cardio) x6 Rounds
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Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
C SKIP IN PLACE
Skip in place kicking and driving foot down on foot strike.
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.
LINE HOP SIDEWAYS
Hop side to side over a line.
DROP STEP LUNGE REACH AND OVERHEAD PRESS
Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.
WIDE MOUNTAIN CLIMBER
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
LAWN MOWER ROW
Hinge forward from the hips. Row your arm and pivot your hips as if starting a lawn mower.
SQUARE DRILL – HOP SCOTCH 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
ALT SUITCASE CRUNCH
Alternate lifting right and left leg up with sit-ups.
Alternate lifting opposite arm and leg while laying face down.