Training In The Raw

This workout contains several purposeful sets dedicated toward power, strength, cardio, and core drills. With each set try to be purposeful and deliberate with each rep to focus on the task at hand (i.e. in the power set, try to move explosively with each rep). Perform 5 rounds through each little circuit for the indicated reps. You will perform all the power drills as one circuit, then move onto all the strength drills as one circuit, then all the cardio drills as a circuit, and so on.

Power, Strength, Cardio Sets (x5 each)

P1- Wide/narrow squat jump (6ea)

P2- Clap push-up (6)

P3- Skater hop side to side (6ea)

S1- Deadlift curl and press (8)

S2- Overhead lunge (8ea)

S3- 2 arm row (8ea)

C1- Burpee side to side (4ea)

C2- Side shuffle 3 steps (4ea)

C3- Square drill hop scotch 1 foot (40)

Core1- Bicycle crunch (15ea)

Core 2- Side leg lift (10ea)

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P1- 6reps ea

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

P2- 6reps

CLAP PUSH-UP

TIPS:

8 reps, explode upward from a push-up and perform a clap.

P3- 6reps ea

SKATER HOPS SIDE TO SIDE

TIPS:

Hop from one foot to the other bending down in a squat position on each leg.

S1- 8reps

DEADLIFT CURL & PRESS

TIPS:

Keep back flat hinging from hips, curl and press weights overhead at top.

S2- 8reps ea

OVERHEAD REVERSE LUNGE

TIPS:

Hold hands overhead and step straight backward into a lunge. Alternate right and left legs.

S3- 8reps ea

2 ARM ROW

TIPS:

Hinge forward from the hips and row both weights upward toward the chest. Back flat.

C1- 4reps ea

BURPEE SIDE TO SIDE

TIPS:

Perform a burpee and jump sideways back and forth with each rep.

C2- 4reps ea

SIDE SHUFFLE 3 STEPS

TIPS:

Stay low and shuffle side to side in whatever amount of space you have in your workout area.

C3- 40reps

SQUARE DRILL – HOP SCOTCH 1 FOOT

TIPS:

Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.

Core1- 15reps ea

BICYCLE CRUNCH

TIPS:

Rotate opposite shoulder and elbow toward opposite knee.

Core2- 10reps ea

SIDE LEG LIFT

TIPS:

Lay on your side and lift your leg in the air.