July 12 – July 19, 2020
In Due Time
This workout is a TABATA interval set mixed with cardio drills. Start with exercise 1A and complete six rounds of 20sec work and 10sec rest. Then move on to exercise 1B and perform 2-minutes straight of the cardio drill. Continue this pattern through the workout… 6 rounds of exercise A (20sec work : 10sec rest) followed by 2-minutes straight of exercise B
(TABATA x6) + (2 Min Cardio)
1A- Crossover lunge
1B- Jump rope
2A- Drop step overhead press
2B- Jump rope alt. feet
3A- Sumo deadlift
3B- 3 step side shuffle
4A- Alt. single leg squat jump
4B- Foot criss cross
5A- Supermans
5B- Plank
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1A
CROSSOVER LUNGE
TIPS:
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
1B
JUMP ROPE
TIPS:
Just get after it…
2A
DROP STEP OVERHEAD PRESS
TIPS:
Drop step backward and press your DB overhead.
2B
JUMP ROPE ALT FEET
TIPS:
If you can jump rope easily, try double unders…
3A
SUMO DEADLIFT
TIPS:
Spread your feet wide with toes and knees pointing outward slightly. Hinge from the hips lowering your weight to mid shins. Keep your back flat.
3B
SIDE SHUFFLE 3 STEPS
TIPS:
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
4A
ALT. SINGLE LEG SQUAT JUMP
TIPS:
Stand on 1 leg and squat down and jump up keeping good knee alignment.
4B
FOOT CRISS CROSS
TIPS:
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
5A
SUPERMANS
TIPS:
Lay face down and lift hands and legs off ground repeatedly.
5B
PLANK
TIPS:
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.