November 24-30, 2019
Sweat It Out
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 AMRAP
1A- Deadlift (10)
1B- Crossover lunge (10ea)
2A- Scissor run (10ea)
2B- Side shuffle 3 step (10ea)
3A- Overhead squat (10)
3B- T Roll push-up (5ea)
4A- Power skip in place (20ea)
4B- Run fwd / back (10ea)
5A- X ups (10ea)
5B- Alt superman (10ea)
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1A – 10reps
DEADLIFT
TIPS:
Hinge from the hips lowering weight toward shins then stand back up.
1B – 10reps ea
CROSSOVER LUNGE
TIPS:
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
2A – 20reps ea
SCISSOR RUN IN PLACE
TIPS:
Run with straight legs in place.
2B – 10reps ea
SIDE SHUFFLE 3 STEPS
TIPS:
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
3A – 10reps
OVERHEAD SQUAT
TIPS:
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
3B – 5reps ea
T-ROLL PUSH-UP
TIPS:
Perform a push-up and rotate and reach one arm toward ceiling at top.
4A – 20reps ea
POWER SKIP IN PLACE
TIPS:
Skip high and powerful.
4B – 10reps ea
FORWARD BACKWARD RUN
TIPS:
Run forward and backward 3 steps each.
5A – 10reps ea
X-UPS
TIPS:
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
5B – 10reps ea
ALT. SUPERMANS
TIPS:
Alternate lifting opposite arm and leg while laying face down.