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)
P1- 6reps ea
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
8 reps, explode upward from a push-up and perform a clap.
P3- 6reps ea
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
S2- 8reps ea
OVERHEAD REVERSE LUNGE
Hold hands overhead and step straight backward into a lunge. Alternate right and left legs.
S3- 8reps ea
2 ARM ROW
Hinge forward from the hips and row both weights upward toward the chest. Back flat.
C1- 4reps ea
BURPEE SIDE TO SIDE
Perform a burpee and jump sideways back and forth with each rep.
C2- 4reps ea
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
SQUARE DRILL – HOP SCOTCH 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
Core1- 15reps ea
Rotate opposite shoulder and elbow toward opposite knee.
Core2- 10reps ea
SIDE LEG LIFT
Lay on your side and lift your leg in the air.