July 28-August 3, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

RUNNIN’ ON TIME

This workout is all about building strength and aerobic capacity. Start the timer for five minutes to begin the workout. Perform as many rounds of exercise 1A and 1B as possible in 5-minutes. After completing set 1, move into set 2 and do the same. Five-minutes of as many rounds of the A and B exercise as you can complete. Each set in the workout alternates between strength drills and aerobic drills.

Shred And Tread 5Min AMRAPs

1A- Stagger squat (8ea)

1B- DB push-up row (4ea)

2A- Scissor run (20ea)

2B- Alt. jump rope (50ea)

3A- Forward reach, lunge, and OH press (6ea)

3B- 1 arm, 1 leg row (8ea)

4A- Forward backward run (6)

4B- Butt kick run in place (20ea)

5A- Side plank hip lifts (12ea)

5B- Bicycle crunch (20ea)

6A- Burpee mountain climber (8)

6B- High knee skip in place (20ea)

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1A- 8reps 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.

1B- 4reps ea

DB PUSH-UP ROW

TIPS:

Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.

2A- 20reps ea

SCISSOR RUN IN PLACE

TIPS:

Run with straight legs in place.

2B- 50reps ea

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

3A- 6reps ea

FORWARD LUNGE REACH AND OVERHEAD PRESS

TIPS:

Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.

3B- 8reps ea

1 ARM, 1 LEG ROW

TIPS:

Hinge from the hips and row with the opposite hand as the foot you are standing on.

4A- 6reps ea

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

4B- 20reps ea

BUTT KICK RUN IN PLACE

TIPS:

Run with butt kick both legs.

5A- 12reps ea

SIDE PLANK HIP LIFTS

TIPS:

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

5B- 20reps ea

BICYCLE CRUNCH

TIPS:

Rotate opposite shoulder and elbow toward opposite knee.

6A- 8reps

BURPEE MOUNTAIN CLIMBER

TIPS:

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

6B- 20reps ea

HIGH KNEE SKIP IN PLACE

TIPS:

Skip high in place.