SWEATY AND SWOL
This workout is a TABATA interval set mixed with cardio drills. Start with exercise 1A and complete six rounds of 20sec work and 10sec rest. Then move on to exercise 1B and perform 2-minutes straight of the cardio drill. Continue this pattern through the workout… 6 rounds of exercise A (20sec work : 10sec rest) followed by 2-minutes straight of exercise B
TABATA + Cardio Workout
1B- Jump rope
2A- Squat and overhead press
2B- Jump rope alt. feet
3A- T-roll push-up
3B- Run in place
4A- Side bridge row
4B- Square drill icky shuffle
5B- Jumping jacks
Hinge from the hips lowering weight toward shins then stand back up.
Just get after it…
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
Perform a push-up and rotate and reach one arm toward ceiling at top.
RUN IN PLACE
Run in place like a boss!
SIDE BRIDGE ROW
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)
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.
Your high school gym class favorite.