Sleigh Ride

This workout is a HIIT circuit workout involving strength and cardio drills. Start with strength exercise 1 for 30sec. When finished, move immediately into the second exercise which is more cardiovascular in nature. Continue this pattern of 30sec per exercise. You will find that every other exercise alternates strength and cardio drills. Perform 6 total rounds through the workout. If an exercise has a right and left side to it, make sure to spend half of the 30sec interval on each side.

Circuit: 30sec strength / 30sec cardio (x6 rounds)

1A- High pull

1B- Square drill- center split corner

2A- Forward lunge

2B- Rotation hop

3A- Bent over reverse fly

3B- C-skip in place

4A- Y overhead press

4B- Wide mountain climber

5A- Side plank (right)

5B- Side plank (left)

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1A

HIGH PULL

TIPS:

Perform a deadlift explosively with good posture and drive the weights upward toward your chest.

1B

SQUARE DRILL CENTER SPLIT CORNERS

TIPS:

Alternate feet together and feet split apart toward opposite directions.

2A

FORWARD LUNGE AND REACH

TIPS:

Lunge forward and reach your weights toward your feet hinging from the hips.

2B

ROTATIONAL HOP

TIPS:

Hop rotating side to side.

3A

BENT OVER REVERSE FLY

TIPS:

Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.

3B

C SKIP IN PLACE

TIPS:

Skip in place kicking and driving foot down on foot strike.

4A

Y OVERHEAD PRESS

TIPS:

Press arms overhead making a Y at the top of the press.

4B

WIDE MOUNTAIN CLIMBER

TIPS:

From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.

5A

SIDE PLANK RIGHT

TIPS:

Hold body straight. To modify, go from knees.

5B

SIDE PLANK LEFT

TIPS:

Hold body straight. To modify, go from knees.