September 1-7, 2019
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)
4A- High plank fly (100)
4B- Line hope sideways
5A- Toe touch crunch (100)
5B- Quick skip
1A – 100reps
Squat down keeping spine neutral and bending from hips, knees, and ankles
Just get after it…
Perform a push-up with core engaged and hands wider than shoulder width.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
HIGH PLANK FLY
Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.
LINE HOP SIDEWAYS
Hop side to side over a line.
TOE TOUCH CRUNCH
With feet in air laying on your back, reach your hands toward your feet.
QUICK SKIP IN PLACE
Try to have a quick foot contact on the ground, work on foot speed.