The Mighty 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.

Top Of The Minute Workout (10,8,6,4,2)

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The Mighty Minute

1A. Overhead Forward Lunge – 6 reps

1B. Quick Skip In Place

2A. Staggered Squat – 6 reps ea

2B. Square Drill – Hop Scotch 1 Foot

3A. Deadlift Curl and Press – 10 reps

3B. Foot Criss Cross

4A. Turkish Get-Ups – 2 reps ea

4B. Plank

5A. Prone tuck jumps

5B. Superman

1A- 6reps ea

OVERHEAD FORWARD LUNGE

TIPS:

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

1B

QUICK SKIP IN PLACE

TIPS:

Try to have a quick foot contact on the ground, work on foot speed.

2A- 6reps ea

STAGGERED SQUAT

TIPS:

Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.

2B

SQUARE DRILL – HOP SCOTCH 1 FOOT

TIPS:

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

3A- 10reps

DEADLIFT CURL & PRESS

TIPS:

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

3B

FOOT CRISS CROSS

TIPS:

20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.

4A- 2reps ea

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.

4B

PLANK

TIPS:

Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.

5A- 20reps

PRONE TUCK JUMPS

TIPS:

From a high plank position hop your feet forward and back.

5B

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.