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.