MAY 13-19, 2018

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

REAP WHAT YOU SOW

The faster you work, the easier the second set gets. Perform the Buy-in exercise 1 for the indicated reps and time yourself how long it takes to complete. After performing the buy-in, complete the next two exercises (exercise 1A and 1B) for the same amount of time it took you to complete your buy-in. You will complete these two exercises as a superset for the indicated reps of each continuing back and forth until the time interval is finished. The faster you complete the buy-in, the less time you will spend on the following exercises.

Timed Buy-In

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BUY-IN 1

JUMP ROPE 2 FEET

  • 500 Reps = gold level
  • 250 reps = silver level

EXERCISE 1A

HIGH PLANK FLY

10 reps each hand – hold the top of a push-up and raise your weight out to the side. Use light weights.

EXERCISE 1B

FORWARD LUNGE

10 reps each leg – lunge forward with good posture.

BUY-IN 2

SQUAT

  • 125 reps = gold level
  • 75 reps = silver level

EXERCISE 2A

1 LEG DEADLIFT

10 reps each leg – stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.

EXERCISE 2B

STAGGERED PUSH-UP

10 total reps – stagger one hand slightly in front of the other performing a push-up.

BUY-IN 3

BURPEE

  • 50 reps = gold level
  • 30 reps = silver level

EXERCISE 3A

LUNGE HOLD CURL PRESS

10 reps each side – hold a lunge stance with back knee off ground and curl and press weights overhead.

EXERCISE 3B

C SKIP IN PLACE

10 reps each leg – skip kicking one leg out and driving it down to the floor.

BUY-IN 4

JUMPING JACKS

  • 250 reps = gold level
  • 150 reps = silver level

EXERCISE 4A

DIAGONAL CHOP

10 reps each side – squat down chopping weight from one hip to opposite shoulder.

EXERCISE 4B

SQUARE DRILL – CROSSUNDER STEP

10 reps right and lef t- cross one foot under the other steping side to side.

BUY-IN 5

ALT. V-UPS

  • 125 reps = gold level
  • 75 reps = silver level

EXERCISE 5A

SIDE CRUNCH

10 reps each side – lay towards one side and cruch upward with your core muscles.

EXERCISE 5B

SQUARE DRILL – FORWARD BACKWARD

20 forward and backward – hop forward and backward quickly, moving feet in and out.