October 13-19, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

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.