August 4-10, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Criss Cross

This workout is a series of alternating ladder supersets. Each superset contains 2 exercises which you will aternate back and forth. Start with exercise 1A for 10 reps, then perform exercise 1B for 1 rep. Next round, perform exercise 1A for 9 reps and 1B for 2 reps. Then 1A for 8 reps and 1B for 3 reps. Continue this pattern of 10 to 1 on the A exercise and 1 to 10 on the B exercise. After completing the first set, perform the second set in the same fashion. If an exercise has a right and left side to it, make sure to perform the indicated reps on each side.

10 to 1 and 1 to 10 Rep Ladder Workout

1A- Kettle swing

1B- Shoulder tap push-up

2A- Crossover lunge

2B- High plank DB row

3A- 1 leg squat

3B- Push press

4A- Burpee no push-up

4B- Run forward / backward

5A- Side plank hip lift

5B- Alt suitcase crunch

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1A

KETTLE SWING

TIPS:

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

1B

SHOULDER TAP PUSH-UP

TIPS:

Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.

2A

CROSSOVER LUNGE

TIPS:

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

2B

HIGH PLANK ROW

TIPS:

Hold the top of a push-up position and row DB’s up toward chest alternating right and left.

3A

SINGLE LEG SQUAT

TIPS:

Stand on 1 leg and squat up and down.

3B

PUSH PRESS

TIPS:

Use your legs to help your arms push your weights overhead in one movement.

4A

BURPEE NO PUSH-UP

TIPS:

Perform a burpee without a push-up.

4B

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

5A

SIDE PLANK HIP LIFTS

TIPS:

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

5B

ALT SUITCASE CRUNCH

TIPS:

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