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
FORWARD LUNGE REACH AND OVERHEAD PRESS
Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
KNEE TO ELBOW PUSH-UP
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
Just get after it…
Spread your feet wide and squat up and down with feet tracking over your toes.
BUTT KICK RUN IN PLACE
Run with butt kick both legs.
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
FORWARD BACKWARD JUMPING JACKS
Perform a foward backward jumping jack hopping.
1/2 TURKISH GET-UP
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
FOOT CRISS CROSS
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
Keep back flat in a high plank position. Alternating high knees.
Hold body straight. To modify, go from knees.