REINDEER TRAINING

This workout is 3 different sets of exercises that combine a strength, power, and cardio drills. Perform the indicated reps for exercise 1S, 1P, and 1C. You will repeat this first set for five total rounds before moving into set two. Perform set 2 and 3 the same way, 5 rounds each. To add a little extra oomph… complete 150 reps of any core drills of your choice at the end of the workout.

Strength, Power, Cardio Superset (5 Rounds Each)

1S- Reverse lunge (8each)

1P- Skater hops side to side (6each)

1C- Square drill Icky shuffle (30)

2S- Side plank row (8each)

2P- Clap push-up (6)

2C- Jump rope alt. feet (25each)

3S- Diagonal chop (8each)

3P- Burpee side to side (6reach)

3C- Forward / backward run (8)

Core exercises of choice (150)

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1S- 8reps ea

REVERSE LUNGE

TIPS:

Step backward dropping into a lunge. Most of your weight should remain on the front foot.

1P- 6reps ea

SKATER HOPS SIDE TO SIDE

TIPS:

Hop from one foot to the other bending down in a squat position on each leg.

1C- 30reps

SQUARE DRILL ICKY SHUFFLE

TIPS:

Move side to side stepping 2 feet inside the square and 1 foot outside the square.

2S- 8reps ea

SIDE BRIDGE ROW

TIPS:

Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)

2P- 6reps

CLAP PUSH-UP

TIPS:

8 reps, explode upward from a push-up and perform a clap.

2C- 25reps ea

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

3S- 8reps ea

DIAGONAL CHOP

TIPS:

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.

3P- 3reps ea

BURPEE SIDE TO SIDE

TIPS:

Perform a burpee and jump sideways back and forth with each rep.

3C- 8reps

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.