August 11-17, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

20sec Of Fun

This workout is a TABATA interval set mixed with cardio drills. Start with exercise 1A and complete six rounds of 20sec work and 10sec rest. Then move on to exercise 1B and perform 2-minutes straight of the cardio drill. Continue this pattern through the workout… 6 rounds of exercise A (20sec work : 10sec rest) followed by 2-minutes straight of exercise B

(TABATA x6) + (2 Min Cardio)

1A- Crossover lunge

1B- Jump rope

2A- Drop step overhead press

2B- Jump rope alt. feet

3A- Sumo deadlift

3B- 3 step side shuffle

4A- Alt. single leg squat jump

4B- Foot criss cross

5A- Supermans

5B- Plank

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1A

CROSSOVER LUNGE

TIPS:

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

1B

JUMP ROPE

TIPS:

Just get after it…

2A

DROP STEP OVERHEAD PRESS

TIPS:

Drop step backward and press your DB overhead.

2B

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

3A

SUMO DEADLIFT

TIPS:

Spread your feet wide with toes and knees pointing outward slightly. Hinge from the hips lowering your weight to mid shins. Keep your back flat.

3B

SIDE SHUFFLE 3 STEPS

TIPS:

Stay low and shuffle side to side in whatever amount of space you have in your workout area.

4A

ALT. SINGLE LEG SQUAT JUMP

TIPS:

Stand on 1 leg and squat down and jump up keeping good knee alignment.

4B

FOOT CRISS CROSS

TIPS:

20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.

5A

SUPERMANS

TIPS:

Lay face down and lift hands and legs off ground repeatedly.

5B

PLANK

TIPS:

Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.