July 21-27, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

CARPE DIEM

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.

1000 Rep Workout

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300 REPS

1A

JUMPING JACKS

Your high school gym class favorite.

1B

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.

1C

WIDE PUSH-UP

TIPS:

Perform a push-up with core engaged and hands wider than shoulder width.

300 REPS

2A

PRONE TUCK JUMPS

TIPS:

From a high plank position hop your feet forward and back.

2B

CROSSOVER LUNGE

TIPS:

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

2C

SIDE PLANK HIP LIFTS

TIPS:

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

300 REPS

3A

SINGLE LEG SQUAT

TIPS:

Stand on 1 leg and squat up and down.

3B

ALT ARM ROW

TIPS:

Keep back flat and alternate rows right and left hand.

3C

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.

100 REPS

4A

TOE TOUCH CRUNCH

TIPS:

With feet in air laying on your back, reach your hands toward your feet.

4B

GLUTE BRIDGE

TIPS:

Laying on your back lift your hips into the air with core tight.