July 14-20, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Heart Pounder

AMRAP means as many rounds as possible. In this workout, start with the first superset and perform as many rounds as possible with the indicated reps in a 4minute time period. After completing the 4 minute set, allow 1 minute rest and then repeat the same set for a second round of 4 minutes. Try to complete more rounds in your second 4minute set than your first. After completing 2 rounds of 4minutes on the first set, move onto set number 2 and complete the same pattern.

4min : 1min AMRAP

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1A- 10reps

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

1B- 10reps ea

SIT-OUTS

TIPS:

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

1C- 10reps ea

SIDE LUNGE AND REACH

TIPS:

Step sideways and lunge down reaching your weights toward your ankle.

2A- 10reps ea

STAGGERED SQUAT

TIPS:

Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.

2B- 5reps ea

KNEE TO ELBOW PUSH-UP

TIPS:

Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.

2C- 10reps ea

ALT SUITCASE CRUNCH

TIPS:

Alternate lifting right and left leg up with sit-ups.

3A- 50reps

JUMP ROPE

TIPS:

Just get after it…

3B- 10reps

BURPEE

TIPS:

To modify the burpee, perform without push-up at bottom or without the jump.

3C- 10reps ea

SIDE PLANK HIP LIFTS

TIPS:

From a side plank position, drop hips toward floor and raise back up to neutral position.