August 25-31, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Saved By The Bell

AMRAP means as many rounds as possible. In this workout, you will perform the first superset as many rounds as possible in a 6 minute time period with the indicated reps of each exercise. When you complete the entire 6 minute set, you will then move onto set number 2 and perform a 5 minute set as many rounds as possible. Each set of the workout will be less time than the previous set, until you reach the last set of the workout that is only 1minute.

Descending AMRAP Workout

6′ A- Deadlift x10

6′ B- Jump rope x75

5′ A- Wide / Narrow squat jump x10each

5′ B- Side shuffle 3 step x8

4′ A- Drop step overhead press x6each

4′ B- Square drill hop scotch 1 foot x30

3′ A- Overhead forward lunge x6each

3′ B- C skip in place x15each

2′ A- Burpee no push-up x5

2′ B- Suitcase crunch x10

1′ A- Plank

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6min A- 10reps

DEADLIFT

TIPS:

Hinge from the hips lowering weight toward shins then stand back up.

B-75reps

JUMP ROPE

TIPS:

Just get after it…

5min A-10reps ea

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

B-8reps

SIDE SHUFFLE 3 STEPS

TIPS:

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

4min A-6reps ea

DROP STEP OVERHEAD PRESS

TIPS:

Drop step backward and press your DB overhead.

B-30reps

SQUARE DRILL HOP SCOTCH 1 FOOT

TIPS:

Tape a square on the ground. Perform a hop scotch pattern alternating feet in the middle.

3min A-6reps ea

OVERHEAD FORWARD LUNGE

TIPS:

Hold hands overhead and step straight forward into a lunge. Alternate right and left legs.

B-15reps ea

C SKIP IN PLACE

TIPS:

Skip in place kicking and driving foot down on foot strike.

2min A-5reps

BURPEE NO PUSH-UP

TIPS:

Perform a burpee without a push-up.

B-10reps

SUITCASE CRUNCH

TIPS:

Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.

1min-1rep

PLANK

TIPS:

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