Kangaroo, Bear, & Cheetah

This workout contains several purposeful sets dedicated toward power, strength, cardio, and core drills. With each set try to be purposeful and deliberate with each rep to focus on the task at hand (i.e. in the power set, try to move explosively with each rep). Perform 5 rounds through each little circuit for the indicated reps. You will perform all the power drills as one circuit, then move onto all the strength drills as one circuit, then all the cardio drills as a circuit, and so on.

Strength, Power, Cardio Sets (5 Rounds Each)

P1- Rotational jump squat (6ea)

P2- Clap push-up (6)

P3- Split squat jump (6ea)

S1- Turkish get-up (4ea)

S2- Single leg squat (10ea)

S3- Bent over rev. fly (10)

C1- Mountain climber (30ea)

C2- C-skip in place (15ea)

C3- Carioca 3 step (5ea)

Core challenge: Plank 3min with rest breaks as needed

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P1- 6reps ea

ROTATIONAL SQUAT JUMP

TIPS:

Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.

P2- 6reps

CLAP PUSH-UP

TIPS:

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

P3- 6reps ea

SPLIT SQUAT JUMP

TIPS:

8 reps each, from a lunge position jump in the air repeatedly.

S1- 4reps ea

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.

S2- 10reps ea

SINGLE LEG SQUAT

TIPS:

Stand on 1 leg and squat up and down.

S3- 10reps

BENT OVER REVERSE FLY

TIPS:

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

C1- 30reps ea

MOUNTAIN CLIMBER

TIPS:

Keep back flat in a high plank position. Alternating high knees.

C2- 15reps ea

C SKIP IN PLACE

TIPS:

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

C3- 5reps ea

CARIOCA 3 STEPS

TIPS:

Perform a grapevine style step moving side to side in close quarters.

Core Challenge- 3min total

PLANK

TIPS:

Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.