July 28-August 3, 2019
RUNNIN’ ON TIME
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.
Shred And Tread 5Min AMRAPs
1A- Stagger squat (8ea)
1B- DB push-up row (4ea)
2A- Scissor run (20ea)
2B- Alt. jump rope (50ea)
3A- Forward reach, lunge, and OH press (6ea)
3B- 1 arm, 1 leg row (8ea)
4A- Forward backward run (6)
4B- Butt kick run in place (20ea)
5A- Side plank hip lifts (12ea)
5B- Bicycle crunch (20ea)
6A- Burpee mountain climber (8)
6B- High knee skip in place (20ea)
1A- 8reps ea
Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
1B- 4reps ea
DB PUSH-UP ROW
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.
2A- 20reps ea
SCISSOR RUN IN PLACE
Run with straight legs in place.
2B- 50reps ea
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
3A- 6reps ea
FORWARD LUNGE REACH AND OVERHEAD PRESS
Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.
3B- 8reps ea
1 ARM, 1 LEG ROW
Hinge from the hips and row with the opposite hand as the foot you are standing on.
4A- 6reps ea
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
4B- 20reps ea
BUTT KICK RUN IN PLACE
Run with butt kick both legs.
5A- 12reps ea
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
5B- 20reps ea
Rotate opposite shoulder and elbow toward opposite knee.
BURPEE MOUNTAIN CLIMBER
Perform a burpee and then a mountain climber at the bottom before returning to standing.
6B- 20reps ea
HIGH KNEE SKIP IN PLACE
Skip high in place.