Fire And Rain
This workout is an alternating series of burnout and recovery exercises every minute. Start with the first exercise in set 1 and perform as many reps as possible in 1minute. Then move right into the active recovery drill (exercise 2) for 1minute. Repeat this first set 1 more time for a total of 2 rounds. Complete a 1minute burnout drill followed by a 1minute recovery drill. After completing 2 rounds, move onto the second set. Repeat this pattern throughout the workout. Remeber to maintain good form and technique in your burnouts. Take a short break if you cannot maintain your form.
(1 Min. Burnout 1 Min Active Recover) x2 Workout
1A- forward lunge reach and overhead press
1B- square drill icky shuffle
2A- knee to elbow push-up
2B- jump rope
3A- sumo squat
3B- butt kick run in place
4A- forward chop
4B- forward backward jumping jack
5A- 1/2 turkish get-up
5B- foot criss cross hop
6A- mountain climber
6B- side plank
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1A
FORWARD LUNGE REACH AND OVERHEAD PRESS
TIPS:
Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.
1B
SQUARE DRILL ICKY SHUFFLE
TIPS:
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
2A
KNEE TO ELBOW PUSH-UP
TIPS:
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
2B
JUMP ROPE
TIPS:
Just get after it…
3A
SUMO SQUAT
TIPS:
Spread your feet wide and squat up and down with feet tracking over your toes.
3B
BUTT KICK RUN IN PLACE
TIPS:
Run with butt kick both legs.
4A
FORWARD CHOP
TIPS:
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
4B
FORWARD BACKWARD JUMPING JACKS
TIPS:
Perform a foward backward jumping jack hopping.
5A
1/2 TURKISH GET-UP
TIPS:
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
5B
FOOT CRISS CROSS
TIPS:
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
6A
MOUNTAIN CLIMBER
TIPS:
Keep back flat in a high plank position. Alternating high knees.
6B
SIDE PLANK
TIPS:
Hold body straight. To modify, go from knees.