60sec Burn

This workout is a series of 60-second burnouts. Start with exercise 1A and perform as many reps as you can with good technique in 60-seconds. Then perform exercise 1B as an active recovery drill for another 60-seconds. Complete 2 total rounds of burnout before moving on to set number 2. Allow about a minute of transition time between each set. If an exercise has a right and left side to it, perform 30-seconds burnout on the right and 30-seconds burnout on the left.

(60-second burnout, 60-second recovery) x2

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1A

DEADLIFT CURL & PRESS

TIPS:

Keep back flat hinging from hips, curl and press weights overhead at top.

1B

Square Drill – Hop Scotch 1 Foot

TIPS:

Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.

2A

SIDE LUNGE

TIPS:

Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.

2B

JUMP ROPE

TIPS:

Just get after it…

3A

LEG LIFT PUSH-UP

TIPS:

Lift a leg off the ground as you go downward in a push-up.

3B

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

4A

SINGLE LEG SQUAT

TIPS:

Stand on 1 leg and squat up and down.

4B

SQUARE DRILL – CROSSOVER STEP

TIPS:

Perform a crossover step into the square and then proceed to move both feet outside the square.

5A

1/2 TURKISH GET-UP

TIPS:

Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.

5B

LINE HOP FORWARD / BACKWARD

TIPS:

Hop with two feet forward and backward.

6A

BICYCLE CRUNCH

TIPS:

Rotate opposite shoulder and elbow toward opposite knee.

6B

GLUTE BRIDGE

TIPS:

Laying on your back lift your hips into the air with core tight.