September 8-14, 2019
One Minute At A Time
This workout is a set of repeating minutes. Start your timer for 10minutes and begin exercise 1A for the indicated reps. When finished, move onto exercise 1B for the remainder of the minute. At the start of the next minute perform exercise 1A again for the indicated reps, then move onto 1B for the remainder of the minute. Continue this pattern for the entire 10minute interval. Then move to set 2 and complete the same pattern, but for 8minutes this time. Exercise A for the indicated reps and then exercise B for the remainder of the minute. Follow this format through the entire workout. Each set of the workout will be 2 minutes less in time than the set before. 10min on set number 1, set 2 is 8min, set 3 is 6min, set 4 is 4min, and 2min on the last set.
Top Of The Minute Workout (10,8,6,4,2)
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The Mighty Minute
1A. Overhead Forward Lunge – 6 reps
1B. Quick Skip In Place
2A. Staggered Squat – 6 reps ea
2B. Square Drill – Hop Scotch 1 Foot
3A. Deadlift Curl and Press – 10 reps
3B. Foot Criss Cross
4A. Turkish Get-Ups – 2 reps ea
5A. Prone tuck jumps
1A- 6reps ea
OVERHEAD FORWARD LUNGE
Hold hands overhead and step straight forward into a lunge. Alternate right and left legs.
QUICK SKIP IN PLACE
Try to have a quick foot contact on the ground, work on foot speed.
2A- 6reps ea
Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
SQUARE DRILL – HOP SCOTCH 1 FOOT
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
FOOT CRISS CROSS
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
4A- 2reps ea
Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
PRONE TUCK JUMPS
From a high plank position hop your feet forward and back.
Alternate lifting opposite arm and leg while laying face down.