July 14-20, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Christmas In July

This is a 12 days of Christmas style workout. The workout is designed the same pattern as the 12 days of Christmas song. On the first round of the workout you will only perform exercise 1 for 1 reps. In the second round through the workout you will perform exercise 2 (2reps) and exercise 1 (1rep). In the 3rd round you will perform exercise 3 (3reps), exercise 2 (2reps), and exercise 1 (1rep). This pattern will continue through the workout. Every round through the workout you will add the next exercise on the list (similar to the 12 days of Christmas song). The exercise number is also the number of reps you will perform of that exercise (i.e. exercise 8 is performed as 8 reps). If an exercise has a right and left, perform the indicated reps on each side.

Themed Workout Workout

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01 (each side)

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.

02 (each side)

DROP STEP LUNGE

TIPS:

Open the hips with a drop step and lunge toward the back leg.

03 (each side)

2 ARM 1 LEG ROW

TIPS:

Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.

04

KETTLE SWING

TIPS:

Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.

05 (each side)

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

06

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.

07 (each side)

SQUARE DRILL – CROSSOVER STEP

TIPS:

Perform a crossover step into the square and then proceed to move both feet outside the square.

08 (each side)

CROSSOVER OVERHEAD PRESS

TIPS:

Punch overhead with your weights across your body. You can twist and pivot your hips as you go.

09 (each side)

CROSSOVER LUNGE

TIPS:

Step forward crossing one leg in front of the other. Make sure to take a long step forward.

10 (each side)

WIDE MOUNTAIN CLIMBER

TIPS:

From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.

11 (each side)

RUSSIAN TWIST

TIPS:

Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.

12 (each side)

POWER SKIP IN PLACE

TIPS:

Skip high and powerful.