October 27 – November 2, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

The Goblin

This workout is an alternating series of burnout and recovery exercises every minute. Start with the first exercise in set 1 and perform as many reps as possible in 1minute. Then move right into the active recovery drill (exercise 2) for 1minute. Repeat this first set 1 more time for a total of 2 rounds. Complete a 1minute burnout drill followed by a 1minute recovery drill. After completing 2 rounds, move onto the second set. Repeat this pattern throughout the workout. Remeber to maintain good form and technique in your burnouts. Take a short break if you cannot maintain your form.

(1 Min. Burnout 1 Min Active Recover) x2 Workout

1A- forward lunge reach and overhead press

1B- square drill icky shuffle

2A- knee to elbow push-up

2B- jump rope

3A- sumo squat

3B- butt kick run in place

4A- forward chop

4B- forward backward jumping jack

5A- 1/2 turkish get-up

5B- foot criss cross hop

6A- mountain climber

6B- side plank

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1A

FORWARD LUNGE REACH AND OVERHEAD PRESS

TIPS:

Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.

1B

SQUARE DRILL ICKY SHUFFLE

TIPS:

Move side to side stepping 2 feet inside the square and 1 foot outside the square.

2A

KNEE TO ELBOW PUSH-UP

TIPS:

Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.

2B

JUMP ROPE

TIPS:

Just get after it…

3A

SUMO SQUAT

TIPS:

Spread your feet wide and squat up and down with feet tracking over your toes.

3B

BUTT KICK RUN IN PLACE

TIPS:

Run with butt kick both legs.

4A

FORWARD CHOP

TIPS:

Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.

4B

FORWARD BACKWARD JUMPING JACKS

TIPS:

Perform a foward backward jumping jack hopping.

5A

1/2 TURKISH GET-UP

TIPS:

Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.

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.

6A

MOUNTAIN CLIMBER

TIPS:

Keep back flat in a high plank position. Alternating high knees.

6B

SIDE PLANK

TIPS:

Hold body straight. To modify, go from knees.