Welcome to science class! Or gym class? Science gym class? Gym science class? Wait. . . Welcome to Fully Virtual Friday!!! And this week we have a really great workout for you. This workout is all about taking the moves that you know and love and combining them in new and interesting ways. So light up those bunsen burners, get your solutions ready, and don your safety gear because here we GO!!!
The Science Behind The Workout
Okay folks, here’s how this workout is going to go. We’ll have 4 rounds total that will feature different moves. You’ll do 10 reps of each move and rotate between the moves for the allotted time (each round lasts for different amount of times, because it’s SCIENCE!). After that you’ll combine the moves together by doing 1 rep of each back to back to back to back (you get it, right?) to create an all new move for 1 minute!! There is one important thing to note. . . for this workout, when a move isolates a single side (like a lunge) 1 rep = both sides because it’s important for the science (you can always modify by doing fewer reps if you need).
Make sense? Of course!! GIve it a try and see how it goes. Dare we say. . . experiment!!
Ready to rock?? Awesome!!! Here we GO!!!!
Science Experiment #1
Set that timer for 4 minutes. You’ll repeat the following sequence for the entire time
10 Reps Squats
10 Reps Jumping Jacks
Okay it’s time to combine them together!! Let’s put 1 minute on the clock and repeat 1 squat right into 1 Jumping Jacks!!
Science Experiment #2
Now re-set that timer, but this time for 5 minutes because this round has 3 moves instead of just two (pay attention, and you’ll notice a pattern because science is observation!) For this round you’ll repeat the following move for 5 minutes.
10 Reps Bird Dogs
10 Reps Mountain Climbers
10 Reps Down Dog Toe Taps
Alright folks, now it’s time for the real science. We’ve got 1 minute on the clock, let’s string them all together and see this awesome new way of building some strength!! 1 rep (each side) each of these.
Science Experiment #3
It’s getting sweaty here! I guess it’s a good thing that salt water is a solution!! Anyway, the next round is 6 minutes long and features 4 moves (see that pattern?!?!) The new moves are. . .
10 Reps Crossover Kicks
10 Reps Glute Bridges
10 Reps Sit Ups
10 Reps V-ups
Alright, it’s time for the Mad Science!! 1 Minute on the clock. 1 rep each. String them together and see what develops!
Science Experiment #4
Whew boy! It’s time for our final experiment. The big one!! 7 minutes and 5 moves. You’re so very ready for this!!!
10 Reps Reverse Lunges
10 Reps High Knees
10 Reps Forward Lunge
10 Reps ButtKicks
10 Reps Lateral Lunges
You know what to do!! 1 minute, 1 rep each. String them together and watch what happens!!
And Now For The (Chemical) Burnout!!!
One more thing and that is our BURNOUT!!!! For this one you’re going to hit play on the song below and you actually have 2 choices for what you can do for the duration of the song!
Choice 1 – Burpees – it’s about 3 and a half minutes. Give it a try!!
Choice 2 – 5 Reps Jump Squats, 5 Reps Push Ups, 5 Reps Plank Thrusters – Break The Burpee Down!!
The Biggest High Fives!
Now you’re ready for your day of science and experiments and fitness and FUN!!! If you need a great playlist to rock for the workout check out the one below! Have a great week! We’ll see you next Friday!
