Down The Chimney You Go
This workout is a set of repeating minutes. Start your timer for 10minutes and begin exercise 1A for the indicated reps. When finished, move onto exercise 1B for the remainder of the minute. At the start of the next minute perform exercise 1A again for the indicated reps, then move onto 1B for the remainder of the minute. Continue this pattern for the entire 10minute interval. Then move to set 2 and complete the same pattern, but for 8minutes this time. Exercise A for the indicated reps and then exercise B for the remainder of the minute. Follow this format through the entire workout. Each set of the workout will be 2 minutes less in time than the set before. 10min on set number 1, set 2 is 8min, set 3 is 6min, set 4 is 4min, and 2min on the last set.
On The Minute Sets: 10′ / 8′ / 6′ / 4′ / 2′
10min: 1A- Squat and overhead press (10)
1B- Jump rope
8min: 2A- Diagonal chop (6each)
2B- Square drill icky shuffle
6min: 3A- DB push-up row (4each)
3B- Run in place
4min: 4A- Side plank hip lift (10each)
4B- Criss cross hop
2min: 5A- Burpee 1 arm (3each)
5B- Supine flutter kick
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
Just get after it…
Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
DB PUSH-UP ROW
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
RUN IN PLACE
Run in place like a boss!
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
FOOT CRISS CROSS
Cross your right leg in fron of left, then apart again, and then left in front of right.
BURPEE 1 ARM
To modify the burpee, perform without push-up at bottom or without the jump.
SUPINE FLUTTER KICKS
Lay on back keeping core tight and kick feet back and forth.