May 10-16, 2020
On The Gas Pedal
This workout is a series of supersets with speed changes. Start with 15sec of exercise A at a slower pace, followed by 15sec of the same exercise A at a fast pace. Then perform exercise B as a light active recovery for 30 seconds. Complete 6 total rounds of the workout.
15 sec slow/15 sec fast/30 sec active recover x 6
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1A
DROP STEP SQUAT
TIPS:
Drop step and squat down with hips symmetric between feet.
1B
SQUARE DRILL – CROSSUNDER STEP
TIPS:
Cross one foot under the other steping side to side.
2A
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.
2B
QUICK SKIP IN PLACE
TIPS:
Try to have a quick foot contact on the ground, work on foot speed.
3A
FORWARD LUNGE AND REACH
TIPS:
Lunge forward and reach your weights toward your feet hinging from the hips.
3B
ALI SHUFFLE
TIPS:
Shuffle feet quickly over and back on a line.
4A
ALT ARM ROW
TIPS:
Keep back flat and alternate rows right and left hand.
4B
SQUARE DRILL- HOP SCOTCH 1 FOOT
TIPS:
Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.
5A
RUSSIAN TWIST
TIPS:
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.
5B
PLANK
TIPS:
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.