This workout is an alternating series of burnout and recovery exercises every minute. Start with the first exercise in set 1 and perform as many reps as possible in 1minute. Then move right into the active recovery drill (exercise 2) for 1minute. Repeat this first set 1 more time for a total of 2 rounds. Complete a 1minute burnout drill followed by a 1minute recovery drill. After completing 2 rounds, move onto the second set. Repeat this pattern throughout the workout. Remeber to maintain good form and technique in your burnouts. Take a short break if you cannot maintain your form.
1Minute Burnout x2 Workout
1A- Overhead squat
1B- Carioca 3 step side to side
2A- Drop step lunge, reach, and overhead press
2B- Run in place
3A- Hover squat
3B- Mountain climber
4B- Forward backward jumping jack
5B- Glute bridge
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
DROP STEP LUNGE REACH AND OVERHEAD PRESS
Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.
RUN IN PLACE
Run in place like a boss!
Hover from side to side keeping your torso upright and staying low.
Keep back flat in a high plank position. Alternating high knees.
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.
FORWARD BACKWARD JUMPING JACKS
Perform a foward backward jumping jack hopping.
To modify the burpee, perform without push-up at bottom or without the jump.
Laying on your back lift your hips into the air with core tight.