APRIL 22-28, 2018
CARDIO CIRCUIT
Perform 30sec of exercise 1 followed by 30sec of square drill – icky shuffle. Perform 30sec of exercise 2 followed by 30sec of square drill – icky shuffle. Continue this pattern through all of round 1 where each exercise is followed by 30sec of square drill – icky shuffle. After round 1, perform a second round of all the exercises, but in this round you will perform square drill – alternating diagonal corners for 30sec after each exercise. After round 2, perform a 3rd round of all the exercises each for 30sec followed by 30sec of square drill – hop scotch 2 feet between each exercise.
(30sec Strength : 30sec Cardio) x3 Rounds
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CARDIO ROUND 1
SQUARE DRILL – ICKY SHUFFLE
CARDIO ROUND 2
SQUARE DRILL – ALTERNATING DIAGONAL CORNERS
CARDIO ROUND 3
SQUARE DRILL – HOP SCOTCH 2 FEET
01
CROSSOVER LUNGE
TIPS:
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
02
PUSH PRESS
TIPS:
Use your legs to help your arms push your weights overhead in one movement.
03
2 ARM ROW
TIPS:
Hinge forward from the hips and row both weights upward toward the chest. Back flat.
04
OVERHEAD SQUAT
TIPS:
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
05
ALT. SUPERMANS
TIPS:
Alternate lifting opposite arm and leg while laying face down.
06
HOVER SQUAT
TIPS:
Hover from side to side keeping your torso upright and staying low.
07
CROSSOVER FORWARD PRESS
TIPS:
Punch your weights forward crossing midline of the body. Allows hips and torso to rotate with each forward punch.
08
1/2 TURKISH GET-UP
TIPS:
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
09
SIDE LUNGE AND REACH
TIPS:
Step sideways and lunge down reaching your weights toward your ankle.
10
V-UPS
TIPS:
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.