August 4-10, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Circuit Style

This workout is a HIIT circuit workout. Start with exercise 1 for 40sec. then allow 20sec rest before moving into exercise 2. Complete exercise 2 for 40sec and then allow 20sec rest before moving into exercise 3. Repeat this pattern throughout the workout of 40sec work and 20sec rest. When you complete all the exercises, allow a short break and then start back at the top and complete a total of 3 rounds through the set. If an exercise has a right and left component, make sure to spend half your 40sec interval on the right and half the interval on the left.

40s: 20s HIIT Workout

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01

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

02

POWER SKIP IN PLACE

TIPS:

Skip high and powerful.

03

MOUNTAIN CLIMBER PUSH-UP

TIPS:

Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.

04

T-Y-I

TIPS:

Laying face down, lift your arms up in a T, then a Y, and then an I.

05

SKATER HOPS FRONT TO BACK

TIPS:

Hop from one foot to the other forward and then backward.

06

UNDER LEG SIDE LUNGE

TIPS:

Lunge to the side and pass the weight under the lead leg.

07

SUPINE FLUTTER KICKS

TIPS:

Lay on back keeping core tight and kick feet back and forth.

08

KETTLE SWING

TIPS:

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

09

SQUARE DRILL – ALTERNATING DIAGONAL CORNERS

10

PLANK LEG LIFTS

TIPS:

Hold your body straight as a board while alternating leg lifts right and left.