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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DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
Square Drill – Hop Scotch 1 Foot
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.
Just get after it…
LEG LIFT PUSH-UP
Lift a leg off the ground as you go downward in a push-up.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
SINGLE LEG SQUAT
Stand on 1 leg and squat up and down.
SQUARE DRILL – CROSSOVER STEP
Perform a crossover step into the square and then proceed to move both feet outside the square.
1/2 TURKISH GET-UP
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
LINE HOP FORWARD / BACKWARD
Hop with two feet forward and backward.
Rotate opposite shoulder and elbow toward opposite knee.
Laying on your back lift your hips into the air with core tight.