APRIL 22-28, 2018
THE DESCENDER 10-1
This workout gets a little easier with each round as you go. Start with 10 reps in the first round on each of the 10 exercises. In the second round, do 9 reps on every exercise, next round do 8 reps and so on. Each round you perform 1 less rep on each exercise until you are down to 1 rep each. If an exercise has a right and left side… perform the number of reps on each side (i.e. 10 reps on right and 10 reps on left.)
10 Reps to 1 Rep
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
Your high school gym class favorite.
Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.
Spread your feet wide with toes and knees pointing outward slightly. Hinge from the hips lowering your weight to mid shins. Keep your back flat.
2 ARM 1 LEG ROW
Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.
WIDE MOUNTAIN CLIMBER
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
BURPEE & DB CURL
Perform a burpee with DB’s in hand. Curl your arms at the top of the burpee.
SIDE PLANK LEG LIFTS
Keeping your body straight in a side plank, lift your top leg up and down. To modify, place your bottom side knee on the ground.