January 19-25, 2020
Red Light, Green Light
This workout is a HIIT circuit workout involving strength and cardio drills. Start with strength exercise 1 for 30sec. When finished, move immediately into the second exercise which is more cardiovascular in nature. Continue this pattern of 30sec per exercise. You will find that every other exercise alternates strength and cardio drills. Perform 6 total rounds through the workout. If an exercise has a right and left side to it, make sure to spend half of the 30sec interval on each side.
Circuit: 30sec strength / 30sec cardio (x6 rounds)
1A- High pull
1B- Square drill- center split corner
2A- Forward lunge
2B- Rotation hop
3A- Bent over reverse fly
3B- C-skip in place
4A- Y overhead press
4B- Wide mountain climber
5A- Side plank (right)
5B- Side plank (left)
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1A
HIGH PULL
TIPS:
Perform a deadlift explosively with good posture and drive the weights upward toward your chest.
1B
SQUARE DRILL CENTER SPLIT CORNERS
TIPS:
Alternate feet together and feet split apart toward opposite directions.
2A
FORWARD LUNGE AND REACH
TIPS:
Lunge forward and reach your weights toward your feet hinging from the hips.
2B
ROTATIONAL HOP
TIPS:
Hop rotating side to side.
3A
BENT OVER REVERSE FLY
TIPS:
Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.
3B
C SKIP IN PLACE
TIPS:
Skip in place kicking and driving foot down on foot strike.
4A
Y OVERHEAD PRESS
TIPS:
Press arms overhead making a Y at the top of the press.
4B
WIDE MOUNTAIN CLIMBER
TIPS:
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
5A
SIDE PLANK RIGHT
TIPS:
Hold body straight. To modify, go from knees.
5B
SIDE PLANK LEFT
TIPS:
Hold body straight. To modify, go from knees.