July 21-27, 2019
Made The Team
This workout is 3 different sets of exercises that combine a strength, power, and cardio drills. Perform the indicated reps for exercise 1S, 1P, and 1C. You will repeat this first set for five total rounds before moving into set two. Perform set 2 and 3 the same way, 5 rounds each.
Strength, Power, Cardio Superset Workout
1S- Squat (10)
1P- Wide narrow squat jump (6ea)
1C- Side shuffle 3 step (8ea)
2S- 2 arm row (12)
2P- Explosive push-up (6)
2C- Jump rope (75)
3S- Single leg squat (8ea)
3P- Power skip (6ea)
3C- Square drill crossunder (10ea)
4core- High plank knee to elbow (6ea)
4core- Russian twist (12ea)
Squat down keeping back flat and hinging from the hips.
1P- 6reps ea
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
1C- 8reps ea
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
2 ARM ROW
Hinge forward from the hips and row both weights upward toward the chest. Back flat.
Perform a push-up pressing upward quickly, catching some air under the hands.
Just get after it…
3S- 8reps ea
SINGLE LEG SQUAT
Stand on 1 leg and squat up and down.
3P- 6reps ea
POWER SKIP IN PLACE
Skip high and powerful.
3C- 10reps ea
SQUARE DRILL – CROSSUNDER STEP
Cross one foot under the other steping side to side.
4core- 6reps ea
HIGH PLANK KNEE TO ELBOW
Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.
4core- 12reps ea
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.