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.

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

4A- Burpee

4B- Side shuffle 3 step

5A- Suitcase crunch

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

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

2A

SHOULDER TAP PUSH-UP

TIPS:

Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.

2B

JUMPING JACKS

Your high school gym class favorite.

3A

HOVER SQUAT

TIPS:

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

3B

SQUARE DRILL CENTER SPLIT CORNERS

TIPS:

Alternate feet together and feet split apart toward opposite directions.

4A

BURPEE

TIPS:

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

4B

SIDE SHUFFLE 3 STEPS

TIPS:

Stay low and shuffle side to side in whatever amount of space you have in your workout area.

5A

SUITCASE CRUNCH

TIPS:

Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.

5B

GLUTE BRIDGE

TIPS:

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