August 11-17, 2019
20sec Of Fun
This workout is a TABATA interval set mixed with cardio drills. Start with exercise 1A and complete six rounds of 20sec work and 10sec rest. Then move on to exercise 1B and perform 2-minutes straight of the cardio drill. Continue this pattern through the workout… 6 rounds of exercise A (20sec work : 10sec rest) followed by 2-minutes straight of exercise B
(TABATA x6) + (2 Min Cardio)
1A- Crossover lunge
1B- Jump rope
2A- Drop step overhead press
2B- Jump rope alt. feet
3A- Sumo deadlift
3B- 3 step side shuffle
4A- Alt. single leg squat jump
4B- Foot criss cross
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
Just get after it…
DROP STEP OVERHEAD PRESS
Drop step backward and press your DB overhead.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
Spread your feet wide with toes and knees pointing outward slightly. Hinge from the hips lowering your weight to mid shins. Keep your back flat.
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
ALT. SINGLE LEG SQUAT JUMP
Stand on 1 leg and squat down and jump up keeping good knee alignment.
FOOT CRISS CROSS
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
Lay face down and lift hands and legs off ground repeatedly.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.