En Fuego

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

4A- Sit-outs

4B- Forward backward jumping jack

5A- Burpee

5B- Glute bridge

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1A

OVERHEAD SQUAT

TIPS:

Keep hands overhead while you squat up and down. Keep your heels down and torso upright.

1B

CARIOCA 3 STEPS

TIPS:

Perform a grapevine style step moving side to side in close quarters.

2A

DROP STEP LUNGE REACH AND OVERHEAD PRESS

TIPS:

Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.

2B

RUN IN PLACE

TIPS:

Run in place like a boss!

3A

HOVER SQUAT

TIPS:

Hover from side to side keeping your torso upright and staying low.

3B

MOUNTAIN CLIMBER

TIPS:

Keep back flat in a high plank position. Alternating high knees.

4A

SIT-OUTS

TIPS:

Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.

4B

FORWARD BACKWARD JUMPING JACKS

TIPS:

Perform a foward backward jumping jack hopping.

5A

BURPEE

TIPS:

To modify the burpee, perform without push-up at bottom or without the jump.

5B

GLUTE BRIDGE

TIPS:

Laying on your back lift your hips into the air with core tight.