THE MIX-UP

This workout is all about building strength and aerobic capacity. Start the timer for five minutes to begin the workout. Perform as many rounds of exercise 1A and 1B as possible in 5-minutes. After completing set 1, move into set 2 and do the same. Five-minutes of as many rounds of the A and B exercise as you can complete. Each set in the workout alternates between strength drills and aerobic drills. Focus on strength on all the even numbered sets, and focus on endurance on the odd numbered sets.

Shred and Tread 5min AMRAP

1A- High pull (8)

1B- Side lunge (8ea)

2A- 1 leg high knee run (15ea)

2B- Square drill forward backward (15)

3A- Superman push-up (8ea)

3B- 2 arm 1 leg row (8ea)

4A- Burpee broad jump (8)

4B- Butt kick run in place (30ea)

5A- Diagonal chop (8ea)

5B- High plank knee to elbow (8ea)

6A- Power skip in place (8ea)

6B- Wide mountain climber (30ea)

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1A- 8reps

HIGH PULL

TIPS:

8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.

1B- 8reps ea

SIDE LUNGE

TIPS:

Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.

2A- 15 reps ea

1 LEG HIGH KNEE RUN IN PLACE

TIPS:

Run with high knee on one leg only.

2B- 15reps

SQUARE DRILL FORWARD BACKWARD

TIPS:

Hop with feet wide to narrow to wide again moving in forward / backward direction.

3A- 10reps ea

SUPERMAN PUSH-UP

TIPS:

Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.

3B- 8reps ea

2 ARM 1 LEG ROW

TIPS:

Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.

4A- 8reps

BURPEE BROAD JUMP

TIPS:

Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.

4B- 30reps ea

BUTT KICK RUN IN PLACE

TIPS:

Run with butt kick both legs.

5A- 8reps ea

DIAGONAL CHOP

TIPS:

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.

5B- 8reps ea

HIGH PLANK KNEE TO ELBOW

TIPS:

Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.

6A- 8reps ea

POWER SKIP IN PLACE

TIPS:

Skip high and powerful.

6B- 30reps ea

WIDE MOUNTAIN CLIMBER

TIPS:

From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.