Repeat, switching lunges from leg to leg. Repeat, this time doing a lunge with the opposite leg. Jump the left leg forward and right leg back into a lunge. Repeat.īurpee Lunge - Alt: Squat, put the hands to the floor and then jump back into plank (to Keep in somewhat a low stance.Ĭross Jack Jab: Do a cross jack with your feet, then jab forward.īurped Lunge - L: Squat, put the hands to the floor and then jump back into plank (to Hit The Floor: Move laterally side to side quickly and tap the floor with one hand and then the other. Jump back into a squat and then jump the right leg forward and left leg back into a lunge. Go back and forth, side to side.īurpee Lunge - R: Squat, put the hands to the floor and then jump back into plank (to perform a burpee without a push-up). Ski Abs: In plank, jump both feet together to the left, bringing the knees sideways and towards the chest.
Then bring the right leg in towards the chest, twisting Ski Ab Power Knee - L: In plank, bring the left leg forward toward the elbow with the foot on Alternate side to side.įree Runner - L: Jump up and kick the left leg front and the right leg back. Go back into a squat and then jump up engaging the left side. Jump up and bring the right knee up, twisting the left arm towards the knee to engage the obliques. Squat Oblique Knee: Start in a squat position. Then bring the left leg in towards the chest, twisting towards the right side. Ski Ab Power Knee - R: In plank, bring the right leg forward toward the elbow with the foot on the floor. Switch Kick Punch: As you punch your arms, kick your legs left and right as fast as you can and as high as you can.įree Runner - R: Jump up and kick the right leg front and left leg back. Come back up into squat position and ready for the next power jump. When you land in a squat, lean forward, keeping legs in squat-position, and do a push-up. Power Jump - Squat Push: Do a power jump (where you jump from a squat into the air bringing your knees in towards your chest). Hop Hop Runner: Hop twice laterally and then curl the inside leg up and back into a dramatic running motion. Repeat side to side on cue.įast Hurdle Drill: For the last round of hurdles, you are continually jumping side to side with hurdle jumps - no cuing no going down into runner's lunge. On Shaun T's cue, pop-up and jump laterally, bringing legs up as if you're jumping over a hurdle. Hurdle Drill: Go down into a runners lunge. Wide Pike-Ups: With feet wide and body in plank, do a pike up (raising your hips in the air so you are jumping into an upside down v-shape). Then jump back to the other side and do two punches again. Moving Squat Jab: From a squat, jump laterally to the side. Jump back into the squat and now jump your left leg back and right leg forward into a lunge. Squat Lunge - Alt: Squat and then jump your right left back and left leg forward into a lunge. Repeat moving side to side and punching with alternate arms. Now jump to the other side and do a cross punch to that side. Moving Jump Cross: Jump laterally to the side, then do a cross punch. Squat Lunge - R: Squat, then jump your left leg back and right leg forward into a lunge. When you come down, do a cross punch to the left. High Jump Cross - L: Jump off the floor extending your legs straight below you and bringing Go back down into the push-up and then come up and punch with the other arm. As you push your body away from the floor, lift one arm and punch it directly in front of you. Squat Lunge - L: Squat, then jump your right leg back and left leg forward into a lunge. When you come down, do a cross punch to the right. High Jump Cross - R: Jump off the floor extending your legs straight below you and bringing your arms over head. (Repeat all moves again to complete the warm-up.) High Knee Jab: Front jabs along with high knees.
Bring up your knee and touch it with the same arm.Ĭross Jack: Cross jack the feet. Have arms at chest level and open to the sides. Jack Uppercut: Jack the feet and do alternating left and right uppercutsġ-2-3 Knee: Side to side three times. Each round is five minutes, after which you get a thirty second water break.Ĭhest Open Jack: Jack the feet and do chest openers with the arms Throughout the rounds, you do each move for about thirty seconds before moving on to the next. The warm-up is the exact same one that you see in Cardio Challenge. As with Cardio Challenge, Sweat Intervals has a warm-up and five rounds.