September 1-7, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Your Own Avenger

Be your own hero in this set by completing 100 reps of the A exercise. Start your timer for 1 minute and complete as many reps of exercise A as possible. Remember how many reps you completed (let’s say you completed 30) and then move to a minute of exercise B as active recovery. Then go back to the same A exercise and pick up where you left off (31, 32, 33, 34… ) on your way to 100 reps. Complete as many 1 minute rounds alternating between A and B exercises until you complete the entire 100 reps of the A exercise. Once you complete your 100 reps move to the next set and perform in the same fashion. If an exercise has a right and left, perform half the reps on each side.

HERO: On The Minute 100 Rep Sets

1A- Squat (100)

1B- Jump rope

2A- Wide push-up (100)

2B- Jump rope alt. feet

3A- Crossover lunge (100)

3B- Plank

4A- High plank fly (100)

4B- Line hope sideways

5A- Toe touch crunch (100)

5B- Quick skip

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1A – 100reps

SQUAT

TIPS:

Squat down keeping spine neutral and bending from hips, knees, and ankles

1B

JUMP ROPE

TIPS:

Just get after it…

2A- 100reps

WIDE PUSH-UP

TIPS:

Perform a push-up with core engaged and hands wider than shoulder width.

2B

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

3A- 100reps

CROSSOVER LUNGE

TIPS:

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

3B

PLANK

TIPS:

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

4A- 100reps

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.

4B

LINE HOP SIDEWAYS

TIPS:

Hop side to side over a line.

5A- 100reps

TOE TOUCH CRUNCH

TIPS:

With feet in air laying on your back, reach your hands toward your feet.

5B

QUICK SKIP IN PLACE

TIPS:

Try to have a quick foot contact on the ground, work on foot speed.