Spring Forward A Minute
This workout is a set of repeating minutes. Start your timer for 10minutes and begin exercise 1A for the indicated reps. When finished, move onto exercise 1B for the remainder of the minute. At the start of the next minute perform exercise 1A again for the indicated reps, then move onto 1B for the remainder of the minute. Continue this pattern for the entire 10minute interval. Then move to set 2 and complete the same pattern, but for 8minutes this time. Exercise A for the indicated reps and then exercise B for the remainder of the minute. Follow this format through the entire workout. Each set of the workout will be 2 minutes less in time than the set before. 10min on set number 1, set 2 is 8min, set 3 is 6min, set 4 is 4min, and 2min on the last set.
On The Minute (10′, 8′, 6′, 4′, 2′) Workout
1A- Split squat jump (8ea)
1B- Quick skip
2A- Kettle swing (12)
2B- Forward backward run 3 step
3A- T-roll push-up (6ea)
3B- Square drill forward backward
4A- Burpee and DB curl (6)
4B- Butt kick run in place
5A- Side plank hip lift (12ea)
1A- 8reps ea
SPLIT SQUAT JUMP
8 reps each, from a lunge position jump in the air repeatedly.
QUICK SKIP IN PLACE
Try to have a quick foot contact on the ground, work on foot speed.
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
3A- 6reps ea
Perform a push-up and rotate and reach one arm toward ceiling at top.
SQUARE DRILL FORWARD BACKWARD
Hop with feet wide to narrow to wide again moving in forward / backward direction.
BURPEE & DB CURL
Perform a burpee holding onto weights, curl the weights at the top of the burpee
BUTT KICK RUN IN PLACE
Run with butt kick both legs.
5A- 12reps ea
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.