Today’s workout features a different kind of “every minute on the minute” workout this time, with new movements, some terrific scaling options and a part “B” for “Bonus Workout”!
Every minute on the minute for 16-20 minutes, alternating between:
- 30 seconds of elevated sprawl / sprawl / burpee
- 30 seconds of rest
- 30 seconds of single arm overhead squat
- 30 seconds of rest
That sequence is 2 minutes out of your total of 16-20. I suggest an even number of minutes so you can do left arm for one round, then right arm of the other round.
Equipment…
You’ll likely want a decent timer for this one – you need a beep every 30 seconds, and ideally it will keep track of your rounds too so it’s easier to count them. But otherwise you can use a stack of cards, poker chips, toothpicks – whatever you need to keep track of your rounds/total minutes.
Sprawl
- none if you do them on the floor, otherwise a bench, box or chair – something study that won’t move to allow you to plank from an elevated position
For overhead squats
- a shopping bag with some weight in it – a large can of soup or more, if you are comfortable with it
- a dumbbell or kettlebell if you have it and/or would like to go for a little more weight
Scaling up…
- increase range motion (lower to the ground for sprawl/burpee, deeper in your overhead squat)
- go faster
- add some weight (add a weighted backpack or vest for sprawl/burpee or use more weight for overhead squat)
BONUS WORKOUT “SALLY UP : TIN CAN PRESS”
This is a fun one you get to do to music. First, find the song “Flower” by the artist Moby on your favorite music app. Got it?
As you play the music, you’ll hear the singer repeat “bring sally up” and “bring sally down” – those are your cues to move and even the direction you’re going to go in.
You’re going to have a tin can in each hand. From a standing position, get them to your shoulders. That’s your “down” position. When you hear “bring sally up” you’ll press them straight up, keeping your arms stack right above your shoulders and next to your ears. When she says “bring sally down” the cans are brought back down to your shoulders. The song is about 3 and a half minutes long and she says those two phrases A LOT so be ready for a little bit of shoulder burn. Take breaks as you need them.
That’s it! Have fun with it and stay active while social distancing!