October 20-26, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Haunted House

This workout is a descending ladder workout. Start with performing 100 reps of the first exercise, then 90 reps of the second exercise, the 80 reps and so on. Continue in this pattern until you get down to the last exercise of only 10 reps. Remember to split the reps half on each side if an exercise has a right and left side to it.

100 to 10 Rep Ladder Workout

100- Square drill hop scotch 2 foot

90- High plank knee to elbow

80- Wide narrow squat jump

70- Plank to push-up

60- Side lunge and reach

50- Bent over rev. fly

40- 1 arm kettle swing

30- Squat and overhead press

20- X-ups

10- Forward backward run

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100reps

SQUARE DRILL – HOP SCOTCH 2 FEET

TIPS:

Hop feet apart and then together.

90reps

HIGH PLANK KNEE TO ELBOW

TIPS:

Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.

80reps

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

70reps

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.

60reps

SIDE LUNGE AND REACH

TIPS:

Step sideways and lunge down reaching your weights toward your ankle.

50reps

BENT OVER REVERSE FLY

TIPS:

Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.

40reps

1 ARM KETTLE SWING

TIPS:

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

30reps

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

20reps

X-UPS

TIPS:

Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.

10reps

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.