Siskey's "Three Minute Threat"

Here's what I just taught this morning at the Siskey Y.  Like most of my workouts, this one is totally doable at home or on your own at the gym.  If at home, simply substitute paper plates for the gliders.  And if you don't have a jump rope, or if you aren't very good/ efficient at jump roping, just fake it: tiny hops with small circular arm motions to tone the biceps).

EQUIPMENT: jump rope, mat, heavy dumbbells

WARM-UP: jump rope

*1 min. x Regular Jump Rope

*1 min. x H-K Jump Rope

*1 min. x Jack Jump Rope

*30 sec. ea. x S-L Jump Rope

ABS:

*1 min. x Windshield Wipers (on back, 2 dumbbells overhead, double-leg leg lift to outside of R hand, return legs down to center, leg lift to outside of L hand, return center (modification: hands beneath bum)

*1 min. x DB Russian Twist

*1 min. x Double-Leg Side Hold (on back, both feet straight up then drop both over to one side and hover two inches above floor, hold, switch sides every 10 sec.)

*30 sec. ea. x 1DB Tweaked Leg Lifts (lay down on back, DB overhead in R hand, lay on L bum cheek, use obliques to perform double-leg leg lifts, rock pelvis up off of mat) (mod: hands beneath bum)

*1 min. x Double-Leg Side Hold (10 s. holds back and forth)

“THE THREE MINUTE THREAT”

3 min. Strength Intervals w/ Change-Up Challenges on ea. 30 sec. + Glider Work

1) 3 min. x Goblet Squat w/ 5 Tuck Jump (mod: Air Squat + Knee Lift) on ea. 30s

*1 min. Glide (4 steps fwd./ 4 steps bkwd.)

2) 3 min. x P90X SDL to X OH w/ 3 Crouch Push-Up on ea. 30 sec.

*1 min. Side Glide (2 steps R/ 2 steps L)

3) 3 min. x Uneven Push-Up w/ Stacked Feet (mod: knees) w/ 5 Ground to OH on ea. 30 sec.

*1 min. Glide (Mtn. Climb Glide 4 steps fwd./ 4 steps bkwd.)

4) 3 min. x Weighted Burpee w/ 4 Side Lunge w 1 DB Floor Touch on ea. 30 sec.

*1 min. Glide (Inchworm out to Plank - Glide Pike In/Out - Inchworm in)

5) 3 min. x See-Saw Stiff Leg Deadlift High Pull w/ 6 Renegade Row on ea. 30 sec.

*1 min. Plank Jack (in plank, glide feet out and back in (like a jumping jack) to Glide 2 Steps Fwd./ 2 Steps Bkwd. 

6) 3 min. x Lunge-Lean Fwd. - Extend 1 DB Overhead - Switch Legs w/ 5 DB Squat Swing on ea. 30 sec.

STRETCH: