November 3-9, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Christmas Is Coming…

This is a 12 days of Christmas workout. The workout is designed the same pattern as the 12 days of Christmas song. On the first round of the workout you will only perform exercise 1 for 1 reps. In the second round through the workout you will perform exercise 2 (2reps) and exercise 1 (1rep). In the 3rd round you will perform exercise 3 (3reps), exercise 2 (2reps), and exercise 1 (1rep). This pattern will continue through the workout.  Every round through the workout you will add the next exercise on the list (similar to the 12 days of Christmas song). The exercise number is also the number of reps you will perform of that exercise (i.e. exercise 8 is performed as 8 reps).  If an exercise has a right and left, perform the indicated reps on each side.

12 Days Of Christmas Workout

1. Turkish get-up

2. Knee to elbow push-up

3. Forward backward run

4. Burpee broad jump

5. Reverse lunge

6. Overhead squat

7. Forward chop

8. Sit-outs

9. Crossover overhead press

10. Foot criss-cross hop

11. Superman

12. Plank leg lifts

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01

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.

02

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.

03

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

04

BURPEE BROAD JUMP

TIPS:

Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.

05

REVERSE LUNGE

TIPS:

Step backward dropping into a lunge. Most of your weight should remain on the front foot.

06

OVERHEAD SQUAT

TIPS:

Keep hands overhead while you squat up and down. Keep your heels down and torso upright.

07

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.

08

SIT-OUTS

TIPS:

Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.

09

CROSSOVER OVERHEAD PRESS

TIPS:

Punch overhead with your weights across your body. You can twist and pivot your hips as you go.

10

FOOT CRISS CROSS

TIPS:

cross your right leg in fron of left, then apart again, and then left in front of right.

11

SUPERMANS

TIPS:

Lay face down and lift hands and legs off ground repeatedly.

12

PLANK LEG LIFTS

TIPS:

Hold your body straight as a board while alternating leg lifts right and left.