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!!!!