August 18-24, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Road To 10

This workout is a descending ladder workout. Start with performing 100 reps of the first exercise, then 90 reps of the second exercise, the 80 reps and so on. Continue in this pattern until you get down to the last exercise of only 10 reps. Remember to split the reps half on each side if an exercise has a right and left side to it.

100 to 10 Rep Ladder Workout

100- Squat

90- Square drill – center split corners

80- Side plank knee to elbow

70- Drop step lunge

60- Stagger push-up

50- DB 1arm kettle swing

40- Squat and overhead press

30- High plank fly

20- V-up

10- Turkish get-up

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100

SQUAT

TIPS:

Squat down keeping knees and aligned between feet and hips, keep spine neutral.

90

SQUARE DRILL CENTER SPLIT CORNERS

TIPS:

Alternate feet together and feet split apart toward opposite directions.

80

SIDE PLANK KNEE TO ELBOW

TIPS:

From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.

70

DROP STEP LUNGE

TIPS:

Open the hips with a drop step and lunge toward the back leg.

60

STAGGERED PUSH-UP

TIPS:

Stagger one hand slightly in front of the other performing a push-up.

50

1 ARM KETTLE SWING

TIPS:

Use your hips to swing your your arm up to shoulder level with the weight.

40

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

30

HIGH PLANK FLY

TIPS:

Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.

20

V-UPS

TIPS:

Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.

10

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.