January 5, 2020
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.
5min Shred and Tread Workout
Hinge from the hips lowering weight toward shins then stand back up.
Use your legs to help your arms push your weights overhead in one movement.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.
DB PUSH-UP ROW
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
SQUARE DRILL – ALT DIAGONAL CORNERS
Using a square taped on the ground, hop alternating each foot on diagonal corners.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
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.
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
C SKIP IN PLACE
Skip in place kicking and driving foot down on foot strike.