Make sure you always watch our workouts in the highest resolution video.

After hitting play, click the Gear icon and then select "1080p" as your video quality.

Video details

Full video includes light warm up, movement demos, workout and cooldown breathing. = 14:59. Workout begins at 4:57.

The Workout

• Every 3 Minutes do:

• 10 Drop Squats

• 20 Squat Thrust Jump Overs

• 40 IJR's (Invisible Jump Ropes)

• Rest the remaining time in the 3 minutes.

• That's one cycle. Do 3 total cycles.

trainer thoughts

Most people probably have not done our Drop Squat before. It's a way to practice a weightlifting movement called a "clean". The key is getting low as fast as possible and pushing those arms up and elbow out. Think, "explosive."​

- Steve