May 13 Hour of Power

Warmup with a dance party

CORE activation

Dead-bugs

Legs up the wall

Alternating legs

BLOCK 1: 3 sets

Single leg squat touchdown to front raise x 30 seconds

Alternating lunge to airplane to single leg x 1 minute

Iso squat cobras x 30 seconds

BURPEE BURNOUT (add 1 pushup extra to each rep)

Block 2: 30 seconds for all intervals x 3 sets

Lateral lunge to single leg lateral raise

Iso squat alternating low row

Plank jacks

BURPEE BURNOUT

Block 3: 30 seconds each interval x 3 sets

Chest press

Chest fly

Closed grip presses

BURPEE BURNOUT

Block 4: 30 seconds each interval x 3 sets

Upper body get ups

All 4’s reverse fly Right side then switch

Chest taps

BURPEE BURNOUT: Start from your highest set and work down for the minute and GET IT DONE!!!!

Always consult your doctor before engaging in any new physical activity program. Go slowly and realize all the intervals are timed. Have fun. We did! Don't f...