September 29-October 5, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Ode To The 40sec

This workout is a HIIT circuit workout. Start with exercise 1 for 40sec. then allow 20sec rest before moving into exercise 2. Complete exercise 2 for 40sec and then allow 20sec rest before moving into exercise 3. Repeat this pattern throughout the workout of 40sec work and 20sec rest. Really try to utilize your rest intervals to be able to push hard during the 40sec work intervals. When you complete all the exercises, allow a short break and then start back at the top and complete a total of 3 rounds through the set. If an exercise has a right and left component, make sure to spend half your 40sec interval on the right and half the interval on the left.

HIIT Circuit- 40sec work : 20sec rest (3 Rounds)

1- Split squat

2- Rotational hop

3- 1 leg deadlift and overhead press

4- High plank row

5- Alternating superman

6- 1 arm kettle swing

7- C skip in place

8- Drop step lunge

9- Staggered push-up

10- Supine flutter kicks

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01

SPLIT SQUATS

TIPS:

Stagger your feet as if doing a lunge. Then move up and down without moving your feet.

02

ROTATIONAL HOP

TIPS:

Hop rotating side to side.

03

1 LEG DEADLIFT AND OVERHEAD PRESS

TIPS:

Keeping back flat, perform a single leg deadlift slowly and press hands overhead at top.

04

HIGH PLANK ROW

TIPS:

Hold the top of a push-up position and row DB’s up toward chest alternating right and left.

05

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.

06

1 ARM KETTLE SWING

TIPS:

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

07

C SKIP IN PLACE

TIPS:

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

08

DROP STEP LUNGE

TIPS:

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

09

STAGGERED PUSH-UP

TIPS:

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

10

SUPINE FLUTTER KICKS

TIPS:

Lay on back keeping core tight and kick feet back and forth.