CONQUERING GOLIATH
This workout is an accumulation of 1000 reps. Start with set 1 and cycle between the 3 exercises (A, B, C) and complete a total of 300 reps in set 1 before moving on to set 2. In each set, complete as many reps as possible of exercise A, before moving to exercise B, before moving to exercise C, and so on. Keep a running total of how many reps you accumulate in set 1. You are finished with set 1 when you complete 300 reps. You can also cycle through the exercises A, B, C, as many times as needed to get your total reps. Complete set 2, 3, and 4 in the same fashion. For the purpose of counting, count every movement as 1. If you perform a rep on the right and a rep on the left, that would be equal to 2 reps.
1000 Reps Workout
Set 1: 300 reps
1A- Overhead squat
1B- Side step overhead press
1C- Skater hop forward / back
SET 2: 300 reps
2A- Split squat
2B- Bent over reverse fly
2C- Scissor run
SET 3: 300 reps
3A- Hover squat
3B- Wide push-up
3C- Wide mountain climber
SET 4: 100 reps
4A- Side plank hip lifts
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
SET 1: 300reps
1A
OVERHEAD SQUAT
TIPS:
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
1B
SIDE STEP OVERHEAD PRESS
TIPS:
Step to the side and press the same side arm overhead. Feet back together and then step the other way pressing the other arm overhead.
1C
SKATER HOPS FRONT TO BACK
TIPS:
Hop from one foot to the other forward and then backward.
SET 2: 300reps
2A
SPLIT SQUATS
TIPS:
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
2B
BENT OVER REVERSE FLY
TIPS:
Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.
2C
SCISSOR RUN IN PLACE
TIPS:
Run with straight legs in place.
SET 3: 300reps
3A
HOVER SQUAT
TIPS:
Hover from side to side keeping your torso upright and staying low.
3B
WIDE PUSH-UP
TIPS:
Perform a push-up with core engaged and hands wider than shoulder width.
3C
WIDE MOUNTAIN CLIMBER
TIPS:
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
SET 4: 100reps
4A
SIDE PLANK HIP LIFTS
TIPS:
From a side plank position, drop hips toward floor and raise back up to neutral position.