October 13-19, 2019
My Little Hero
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- Sumo squat (100)
1B- Forward backward jumping jack
2A- 1 arm kettle swing (100)
3A- Push-up (100)
3B- Jump rope
4A- Crossover lunge (100)
4B- 1 leg butt kick run in place
5A- Side plank hip lifts (100)
5B- Foot criss cross
Spread your feet wide and squat up and down with feet tracking over your toes.
FORWARD BACKWARD JUMPING JACKS
Perform a foward backward jumping jack hopping.
1 ARM KETTLE SWING
Use your hips to swing your your arm up to shoulder level with the weight.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
Keeping spine straight, perform a push-up bringing chest to floor and back up.
Just get after it…
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
1 LEG BUTT KICK RUN IN PLACE
Run with butt kick on one leg only.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.
FOOT CRISS CROSS
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.