This workout is at the heart of it, an on the minute set. You will alternate between the A and B exercises in each set on the minute. Start your timer and perform the indicated reps of the A exercise. When you finish the A exercise, all the rest of the minute for rest. At the start of the next minute, start the B exercise for the indicated reps. Again, the remainder of the minute is your rest. You will then perform the same A and B exercises again at the top of the minute, only this time you will add 2 reps to each exercise. The next time through the set, you will add 2 more reps sticking with the on the minute interval. You will perform 4 total rounds through each A/B set. Remember to add 2 reps to each exercise with each additional round of the set. If you cannot make the minute time interval when you start adding more and more reps, just stick with the reps you performed in the previous round.
On The Minute Superset, Add 2 Reps Per Round (4 Rounds)
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1A – 6 reps each side
DROP STEP LUNGE
Open the hips with a drop step and lunge toward the back leg.
1B – 10 reps
Use your legs to help your arms push your weights overhead in one movement.
2A – 8 reps each side
Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
2B – 16 reps each side
WIDE MOUNTAIN CLIMBER
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
3A – 6 reps each side
Perform a push-up and rotate and reach one arm toward ceiling at top.
3B – 12 reps each side
SIDE LEG LIFT
Lay on your side and lift your leg in the air.
4A – 10 reps
BURPEE NO PUSH-UP
Perform a burpee without a push-up.
4B – 6 reps each side
ALT SUITCASE CRUNCH
Alternate lifting right and left leg up with sit-ups.