By the River - Instructor Version

* Please eliminate TBC challenge at the end of the workout unless your are outdoors and have access to picnic tables - we can save it for the summer sessions:)

Click here for a printable version of this workout (beginner)

Click here for a printable version of this workout (advanced)

The Cardio Breakdown is as follows:

Circuit #1: :45 seconds per move x 2 for a total of 3 minutes

  • (4) Shuffle Jabs / (4) Cross Country Skiers 
  • (4) Squat Kicks / (4 count uppercut flurry)

Circuit #2: :45 per move x 2 for a total of 3 minutes

  • Weight Runs: Set up weights to have them about 6 or 7 feet apart. Run with weight and then put down and pick up another weight.  (the time of 15:34 in video)
  • Lateral Jumps (over one of the weights)

Circuit #3: 

  • (4) Lift Knees (or kick), then tap down  / 4 skips (or alternating heel taps)
  • (2) Squat Jumps, (4) jumping jacks

Circuit #4:

Tabata or Partner work of your choice.