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.
2x1min Burnout Workout
1A- Overhead squat
1B- Alt foot jump rope
2A- Shoulder tap push-up
2B- Ali shuffle
3A- Hover squat
3B- Square drill center split corners
4B- Side shuffle 3 step
5A- Suitcase crunch
5B- Glute bridge
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
SHOULDER TAP PUSH-UP
Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.
Your high school gym class favorite.
Hover from side to side keeping your torso upright and staying low.
SQUARE DRILL CENTER SPLIT CORNERS
Alternate feet together and feet split apart toward opposite directions.
To modify the burpee, perform without push-up at bottom or without the jump.
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.
Laying on your back lift your hips into the air with core tight.