MAY 13-19, 2018
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.