In this workout, you will start with 15sec slow of exercise 1A, then shift gears and perform the same exercise 1A for another 15sec at a fast pace, followed by 30sec exercise 1B for active recovery. Do the same pattern for set 2… 2A exercise 15sec slow and then 15sec fast, followed by 2B 30sec active recovery. Continue this pattern through the workout performing six total rounds of the workout. If an exercise has a right and left side to it, perform 1/2 the intervals on the right and 1/2 the intervals on the left.
(15sec slow, 15sec fast, 30sec active recovery) x6
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DROP STEP LUNGE
Open the hips with a drop step and lunge toward the back leg.
SQUARE DRILL CENTER SPLIT CORNERS
Alternate feet together and feet split apart toward opposite directions.
SHOULDER TAP PUSH-UP
Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.
WIDE SKIP IN PLACE
Skip with wide feet.
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
Shuffle feet quickly over and back on a line.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
Rotate opposite shoulder and elbow toward opposite knee.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.