June 3-9, 2018

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

MINUTE AFTER MINUTE

In this workout everything is based on a 1 minute interval. Start your timer, perform 20 reps of exercise A. As soon as you finish exercise A, move right into exercise B. You will perform exercise B repeatedly until your timer reaches 1 minute. Once your timer reaches 1minute, go back to doing 20 reps of exercise A again. Continue this pattern of 20 reps of exercise A followed by doing exercise B until the top of the minute. You will perform 5 rounds on exercise 1A and 1B before moving to the next set. Perform 5 rounds of each set allowing 1 minute transition between sets. If an exercise A has a right and left side to it, perform 10 reps on the right and 10 reps on the left for a total of 20 reps. To modify, perform 16 reps instead of 20.

Top of the minute

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Exercise 1A – 20 Reps

FORWARD LUNGE

TIPS:

Step forward and lunge keeping torso upright.

Exercise 1B – 20 Reps

RUN IN PLACE

Run Forrest Run

Exercise 2A – 20 Reps

CURL AND PRESS

TIPS:

Curl your weights upward and then press overhead all in one motion.

Exercise 2B

SCISSOR RUN IN PLACE

TIPS:

Run with straight legs in place.

Exercise 3A – 20 Reps

1 ARM KETTLE SWING

TIPS:

Use your hips to swing your your arm up to shoulder level with the weight.

Exercise 3B

SQUARE DRILL FORWARD BACKWARD

TIPS:

Hop with feet wide to narrow to wide again moving in forward / backward direction.

Exercise 4A – 20 Reps

BENT OVER REVERSE FLY

TIPS:

Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.

Exercise 4B

SQUARE DRILL – HOP SCOTCH 2 FEET

TIPS:

Hop feet apart and then together.

Exercise 5A – 20 Reps

X-UPS

TIPS:

Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.

Exercise 5B

WIDE SKIP IN PLACE

TIPS:

Skip with wide feet.

2018-06-02T19:11:11+00:00