July 14-20, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Mt. Rainier

This workout is a ascending and descending ladder circuit by 2’s. Start with 2 reps on every exercise. Next, 4 reps on every exercise. Then, 6 reps on every exercise. Continue this pattern until doing a round of 10 reps every exercise. Once you hit 10 reps, you will then start to work your way back down the ladder, 8 reps per exercise, 6 reps per exercise and so on. You will finish the workout when you hit the round of 2 reps per exercise again. If an exercise has a right and left side to it, perform half the reps on each side.

2-4-6-8-10-8-6-4-2 Rep Ladder Workout

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01

DEADLIFT

TIPS:

Hinge from the hips lowering weight toward shins then stand back up.

02

HOVER SQUAT

TIPS:

Hover from side to side keeping your torso upright and staying low.

03

T-ROLL PUSH-UP

TIPS:

Perform a push-up and rotate and reach one arm toward ceiling at top.

04

T-Y-I

TIPS:

Laying face down, lift your arms up in a T, then a Y, and then an I.

05

ALT. SINGLE LEG SQUAT JUMP

TIPS:

Stand on 1 leg and squat down and jump up keeping good knee alignment.

06

BURPEE MOUNTAIN CLIMBER

TIPS:

Perform a burpee and then a mountain climber at the bottom before returning to standing.

07

SIT-OUTS

TIPS:

Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.

08

LUNGE HOLD CURL PRESS

TIPS:

8 reps each, while holding a lunge stance, curl and press your weights overhead.

09

CARIOCA 3 STEPS

TIPS:

Perform a grapevine style step moving side to side in close quarters.

10

V-UPS

TIPS:

Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.