MAY 13-19, 2018

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

LIVIN’ MY GLORY DAYS

Back to the old glory days of sports workouts. Perform 5 sets of the 3 power related exercises as superset allowing about 20-30sec rest between exercises. Try to really be explosive with these. Then perform 5 sets of the 3 strength related exercises as a superset. Next you will do the same 5 sets with the cardio exercise. Finish the workout with 5 sets of the 2 core exercises. Perform the reps as indicated.

Power / Strength / Cardio

For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.

POWER 1

SPLIT SQUAT JUMP

8 reps each leg – perform explosive jumps from a lunge position.

POWER 2

CLAP PUSH-UP

8 reps – expload upward in a push-up creating a clap.

POWER 3

POWER SKIP IN PLACE

10 reps each leg – expload upward in your skip.

STRENGTH 1

SUMO SQUAT

12 reps – spread feet and legs wide squatting down with knees pointing outward.

STRENGTH 2

HIGH PLANK ROW

8 reps each arm – perform a row from the top of a push-up position.

STRENGTH 3

OVERHEAD PRESS

12 reps – press the weights overhead starting at the shoulders.

CARDIO 1

SQUARE DRILL – ALT. CLOCK JUMPS

10 reps each direction – alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.

CARDIO 2

1 LEG HIGH KNEE RUN IN PLACE

20 reps each leg – run with high knee on one leg only.

CARDIO 3

WIDE MOUNTAIN CLIMBER

20 reps each leg – perform a mountain climber with the front foot reaching wide.

CORE 1

RUSSIAN TWIST

15 reps each side – rotate side to side with good posture from a seated position.

CORE 2

HIGH PLANK KNEE TO ELBOW

10 reps each side – alternate brining opposite knee toward elbow from the top of a push-up position.