This workout is an on the minute set. You will alternate between the A and B exercises in each set on the minute. Start your timer and perform the indicated reps of the A exercise. When you finish the A exercise, all the rest of the minute for rest. At the start of the next minute, start the B exercise for the indicated reps. Again, the remainder of the minute is your rest. You will then perform the same A and B exercises again, each at the top of the minute, only this time you will add 2 reps to each exercise. The next time through the set, you will add 2 more reps sticking with the on the minute interval. You will perform 4 total rounds through each A/B set. Remember to add 2 reps to each exercise with each additional round of the set. If you cannot make the minute time interval when you start adding more and more reps, just stick with the reps you performed in the previous round.
4x On The Minute (add 2 reps per round)
1A- Deadlift curl and press (10)
1B- Burpee no push-up (8)
2A- Wide / narrow jump squat (8ea)
2B- Push-up shoulder tap (5ea)
3A- Diagonal chop (8ea)
3B- Prone tuck jump (16)
4A- Forward backward run (10 up/back)
4B- Alt. suitcase crunch (6ea)
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
BURPEE NO PUSH-UP
Perform a burpee without a push-up.
2A- 8reps ea
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
2B- 5reps ea
SHOULDER TAP PUSH-UP
Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.
3A- 8reps ea
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.
PRONE TUCK JUMPS
From a high plank position hop your feet forward and back.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
4B- 6reps ea
ALT SUITCASE CRUNCH
Alternate lifting right and left leg up with sit-ups.