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)
2B- Plank
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
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1A
SUMO SQUAT
TIPS:
Spread your feet wide and squat up and down with feet tracking over your toes.
1B
FORWARD BACKWARD JUMPING JACKS
TIPS:
Perform a foward backward jumping jack hopping.
2A
1 ARM KETTLE SWING
TIPS:
Use your hips to swing your your arm up to shoulder level with the weight.
2B
PLANK
TIPS:
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
3A
PUSH-UP
TIPS:
Keeping spine straight, perform a push-up bringing chest to floor and back up.
3B
JUMP ROPE
TIPS:
Just get after it…
4A
CROSSOVER LUNGE
TIPS:
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
4B
1 LEG BUTT KICK RUN IN PLACE
TIPS:
Run with butt kick on one leg only.
5A
SIDE PLANK HIP LIFTS
TIPS:
From a side plank position, drop hips toward floor and raise back up to neutral position.
5B
FOOT CRISS CROSS
TIPS:
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.