January 19-25, 2020
The Burnout
In this workout, each set has an A and a B exercise. Start you clock for 2:30 and perform as many reps of exercise A as possible. When you can no longer complete exercise A with good form move on to exercise B. Complete exercise B for the remainder of the 2:30 interval. Take a 30 second break and then move on to the next set of exercises. Repeat the entire workout 2x. If an exercise has a right and left side, make sure to burnout the right side and then burnout the left side. Split time between rights and lefts.
Burnout 2:30 sec/30 sec transition x2
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1A
SQUAT
TIPS:
squat down using hips, keeping spine tall and heels planted into the floor.
1B
SQUARE DRILL FORWARD BACKWARD
TIPS:
Hop with feet wide to narrow to wide again moving in forward / backward direction.
2A
SIDE PLANK HIP LIFTS
TIPS:
From a side plank position, drop hips toward floor and raise back up to neutral position.
2B
CARIOCA 3 STEPS
TIPS:
Perform a grapevine style step moving side to side in close quarters.
3A
1 ARM KETTLE SWING
TIPS:
Use your hips to swing your your arm up to shoulder level with the weight.
3B
WIDE SKIP IN PLACE
TIPS:
Skip with wide feet.
4A
T-Y-I
TIPS:
Laying face down, lift your arms up in a T, then a Y, and then an I.
4B
RUN IN PLACE
TIPS:
Run in place like a boss!
5A
PLANK
TIPS:
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
5B
QUICK SKIP IN PLACE
TIPS:
Try to have a quick foot contact on the ground, work on foot speed.