Heart Pounding Buffness
This workout is all about building strength and aerobic capacity. Start the timer for five minutes to begin the workout. Perform as many rounds of exercise 1A and 1B as possible in 5-minutes. After completing set 1, move into set 2 and do the same. Five-minutes of as many rounds of the A and B exercise as you can complete. Each set in the workout alternates between strength drills and aerobic drills.
5min Shred and Tread Workout
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1A-10reps
DEADLIFT
TIPS:
Hinge from the hips lowering weight toward shins then stand back up.
1B-10reps
PUSH PRESS
TIPS:
Use your legs to help your arms push your weights overhead in one movement.
2A-5ea
CARIOCA 3 STEPS
TIPS:
Perform a grapevine style step moving side to side in close quarters.
2B-50reps
JUMP ROPE ALT FEET
TIPS:
If you can jump rope easily, try double unders…
3A-8ea
SIDE LUNGE
TIPS:
Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.
3B-5ea
DB PUSH-UP ROW
TIPS:
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
4A-15ea
SQUARE DRILL – ALT DIAGONAL CORNERS
TIPS:
Using a square taped on the ground, hop alternating each foot on diagonal corners.
4B-8ea
FORWARD BACKWARD RUN
TIPS:
Run forward and backward 3 steps each.
5A-8ea
1 ARM SNATCH
TIPS:
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
5B-8ea
SIDE PLANK KNEE TO ELBOW
TIPS:
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
6A-10ea
WIDE NARROW SQUAT JUMP
TIPS:
Alternate wide and narrow foot stance with squat jumps.
6B-10ea
C SKIP IN PLACE
TIPS:
Skip in place kicking and driving foot down on foot strike.