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

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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.