October 20-26, 2019
I Saw A Ghost
This is a total completed reps workout. Pick either 100, 125, or 150 burpees as a goal to complete over the workout. Start chipping away at the burpees. When you need to take a break, then complete 1 round of the set as an active recovery before picking back up on the burpees where you left off. You are done with the workout when you finish your burpee goal. Remember, each time you take a break on the burpees, do one complete round on the circuit.
100, 125, or 150 Burpee Workout
1- T-Y-I (5ea)
2- Side lunge (5ea)
3- Side plank knee to elbow (10ea)
4- Drop step overhead press (5ea)
5- 1 leg glute bridge (5ea)
100, 125, or 150reps
To modify the burpee, perform without push-up at bottom or without the jump.
01- 5reps ea
Laying face down, lift your arms up in a T, then a Y, and then an I.
02- 5reps ea
Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.
03- 10reps ea
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
04- 5reps ea
DROP STEP OVERHEAD PRESS
Drop step backward and press your DB overhead.
05- 10reps ea
1 LEG GLUTE BRIDGE
Lay on your back with one leg in the air. Bridge your hips upward.