Hustle & THRYVE



3 rounds: 

10 arm circles forward/backwards

5 inch worm push-ups

10 squats

10 sit ups


How to do today's workout: You have a 12 minute running clock, and will begin with one of the following movements listed below. When you can no longer perform that movement you will immediately go into any of the other movements. You can go for as long or short as you want with each movement. Two Rules: NO STOPPING and no longer than 2:00 minutes worth of jumping jacks. Your rest is performing another movement. Keep going until 12 minutes is up! The moves below challenge your entire body! So get ready because this 12 minute workout is going to be challenging and fun! YOU CAN DO THIS!

Jumping Jacks: Stand with your feed together, knees slightly bent, and arms at your sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lowering arms and returning legs to midline. Land on forefoot with arms and legs in original position. Repeat.

Lateral Jump: Begin with your feet under your hips. Stand parallel to a line or an object that is a few inches tall. Jump laterally over the line or object, keeping your feet together and raising your knees to elevate. Land softly with your knees bent on the other side. Repeat. (Intermediate/Advanced athletes should find a small cone or object to jump over).

Lunge (Beginner)/ Bulgarian Split Squat (Intermediate/Advanced) -- Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of your so you don't keep looking down). Always engage your core. Place your hands behind your head or at your side.Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Make sure the front of your knee is directly above your ankle, not pushed out too far, and make sure your other knee does not touch the floor. Keep the weight in your heels as you push back up to the starting position.

Bulgarian Split Squat (Intermediate/Advanced Option) Grab a pair of dumbbells and hold them at arm's length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right. Set your feet 2-3 feet apart. Place the instep of your back foot on a bench, chair or step. When you are doing Bulgarian Split squats the higher your foot is elevated, the more challenging. Your front knee should be slightly bent. Brace your core. Slowly lower your body as far as you can. Your rear knee should nearly touch the floor. Keep your torso as upright as possible and your lower back naturally arched. Pause, then push yourself back up to the starting position as quickly as possible. Complete minimally 5 on a leg before switching. Also you can do this without any weights.

Plank -- Get into push-up position on the floor. Now bend your elbows at 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. 

Example of workout: Clock starts and athlete starts in plank. The athlete holds in the plank position for :30 then immediately switches to jumping jacks. After 1:00 minute of jumping jacks the athlete begins lateral jumps for :45 then proceeds to Bulgarian split squats. As you notice that athlete is ALWAYS MOVING! This workout is about intensity! So keep moving.