September 29-October 5, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Twas 3 Months Before Christmas

This is a 12 days of Christmas style workout. The workout is designed the same pattern as the 12 days of Christmas song. On the first round of the workout you will only perform exercise 1 for 1 reps. In the second round through the workout you will perform exercise 2 (2reps) and exercise 1 (1rep). In the 3rd round you will perform exercise 3 (3reps), exercise 2 (2reps), and exercise 1 (1rep). This pattern will continue through the workout. Every round through the workout you will add the next exercise on the list (similar to the 12 days of Christmas song). The exercise number is also the number of reps you will perform of that exercise (i.e. exercise 8 is performed as 8 reps). If an exercise has a right and left, perform the half the reps on each side.

12 Days of Christmas Workout

1- Burpee broad jump

2- Turkish get-up

3- Mtn Climber push-up

4- Split squat jump

5- Overhead squat

6- Under leg side lunge

7- Narrow push-up

8- 1 arm snatch

9- V-ups

10- Drop step lunge and reach

11- Superman

12- Plank to push-up

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01

BURPEE BROAD JUMP

TIPS:

Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.

02

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.

03

MOUNTAIN CLIMBER PUSH-UP

TIPS:

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

04

SPLIT SQUAT JUMP

TIPS:

8 reps each, from a lunge position jump in the air repeatedly.

05

OVERHEAD SQUAT

TIPS:

Keep hands overhead while you squat up and down. Keep your heels down and torso upright.

06

UNDER LEG SIDE LUNGE

TIPS:

Lunge to the side and pass the weight under the lead leg.

07

NARROW PUSH-UP

TIPS:

Perform a push-up with core engaged and hands inside of shoulder width.

08

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

09

V-UPS

TIPS:

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

10

DROP STEP LUNGE AND REACH

TIPS:

Opening your hips and stepping backward lunge down and reach toward foot.

11

SUPERMANS

TIPS:

Lay face down and lift hands and legs off ground repeatedly.

12

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.