December 8-14, 2019
Holiday Hustle
Perform 30sec of exercise 1 followed by 30sec of square drill – icky shuffle. Perform 30sec of exercise 2 followed by 30sec of square drill – icky shuffle. Continue this pattern through all of round 1 where each exercise is followed by 30sec of square drill – icky shuffle. After round 1, perform a second round of all the exercises, but in this round you will perform square drill – alternating diagonal corners for 30sec after each exercise. After round 2, perform a 3rd round of all the exercises each for 30sec followed by 30sec of square drill – hop scotch 2 feet between each exercise. If there is a right and left to an exercise, perform 15sec on the right and 15sec on the left.
(30sec Strength : 30sec Cardio) x3 Rounds
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
01
SPLIT SQUATS
TIPS:
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
02
SQUARE DRILL ICKY SHUFFLE
TIPS:
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
03
SHOULDER TAP PUSH-UP
TIPS:
Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.
04
SQUARE DRILL – HOP SCOTCH 1 FOOT
TIPS:
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
05
1 LEG DEADLIFT
TIPS:
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
06
SQUARE DRILL – CROSSOVER STEP
TIPS:
Perform a crossover step into the square and then proceed to move both feet outside the square.
07
OVERHEAD REVERSE LUNGE
TIPS:
Hold hands overhead and step straight backward into a lunge. Alternate right and left legs.
08
SQUARE DRILL – ALT DIAGONAL CORNERS
TIPS:
Using a square taped on the ground, hop alternating each foot on diagonal corners.
09
PLANK
TIPS:
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
10
SQUARE DRILL – SIDE TO SIDE
TIPS:
Set up a square with tape on the ground. Move side to side quickly.
We’re firm believers in what we do, so we let our programs sell themselves. Try 1 month, set a goal for 3 months, or even commit to a year. Either way, you can cancel at any time. We’re rooting for you!