January 5, 2020
This workout contains several purposeful sets dedicated toward power, strength, cardio, and core drills. With each set try to be purposeful and deliberate with each rep to focus on the task at hand (i.e. in the power set, try to move explosively with each rep). Perform 5 rounds through each little circuit for the indicated reps. You will perform all the power drills as one circuit, then move onto all the strength drills as one circuit, then all the cardio drills as a circuit, and so on.
Strength, Power, Cardio Sets (5 Rounds Each)
P1- Rotational jump squat (6ea)
P2- Clap push-up (6)
P3- Split squat jump (6ea)
S1- Turkish get-up (4ea)
S2- Single leg squat (10ea)
S3- Bent over rev. fly (10)
C1- Mountain climber (30ea)
C2- C-skip in place (15ea)
C3- Carioca 3 step (5ea)
Core challenge: Plank 3min with rest breaks as needed
P1- 6reps ea
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
8 reps, explode upward from a push-up and perform a clap.
P3- 6reps ea
SPLIT SQUAT JUMP
8 reps each, from a lunge position jump in the air repeatedly.
S1- 4reps ea
Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.
S2- 10reps ea
SINGLE LEG SQUAT
Stand on 1 leg and squat up and down.
BENT OVER REVERSE FLY
Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.
C1- 30reps ea
Keep back flat in a high plank position. Alternating high knees.
C2- 15reps ea
C SKIP IN PLACE
Skip in place kicking and driving foot down on foot strike.
C3- 5reps ea
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
Core Challenge- 3min total
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.