September 8-14, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

TABATA Kapow

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

6 x (20sec work:10sec rest) +2min cardio

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1A

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

1B

RUN IN PLACE

TIPS:

Run in place like a boss!

2A

CROSSOVER LUNGE

TIPS:

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

2B

JUMP ROPE

TIPS:

Just get after it…

3A

BURPEE & DB CURL

TIPS:

Perform a burpee with DB’s in your hands, at the top curl the DB’s instead of a jump.

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

MOUNTAIN CLIMBER PUSH-UP

TIPS:

Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.

4B

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

5A

V-UPS

TIPS:

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

5B

JUMPING JACKS

Your high school gym class favorite.