December 1-7, 2019
Light The Fire
This workout is a series of burnout sets. Start your timer and complete as many reps as possible of the first exercise in set 1. When you burnout on that exercise, move on to the second exercise and burnout as many reps as possible. Continue this pattern of burning out on exercise 1 and exercise 2 in the first set for the 2minute and 30sec time cap. Once you complete the 2:30 burnout set, allow 30sec to transition and perform the same pattern in set 2. Burnout the first and second exercises repeatedly for the 2min and 30sec time cap. Once you complete the entire workout, repeat for a second round through the whole workout. Remember to maintain good form and technique during your burnouts.
2:30 Burnout Sets x2 Workout
1A- Wide / narrow squat jump
1B- Alt. arm row
2A- Hover squat
2B- Stagger push-up
3A- Prone tuck jump
3B- Side bridge row
4A- Overhead forward lunge
4B- Power skip
5B- Side plank knee to elbow
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
Hover from side to side keeping your torso upright and staying low.
Stagger one hand slightly in front of the other performing a push-up.
PRONE TUCK JUMPS
From a high plank position hop your feet forward and back.
SIDE BRIDGE ROW
Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)
OVERHEAD FORWARD LUNGE
Hold hands overhead and step straight forward into a lunge. Alternate right and left legs.
POWER SKIP IN PLACE
Skip high and powerful.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.