November 10-16, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Your Inner Lion

This workout contains several purposeful sets dedicated toward power, strength, cardio, and core drills. With each set try to be purposeful and deliberate with each rep to focus on the task at hand (i.e. in the power set, try to move explosively with each rep). Perform 5 rounds through each little circuit for the indicated reps. You will perform all the power drills as one circuit, then move onto all the strength drills as one circuit, then all the cardio drills as a circuit, and so on.

Power, Strength, & Cardio Sets Workout

P1- Rotational squat jump (6ea)

P2- Explosive push-up (8)

P3- Split squat jump (6ea)

S1- 1 arm snatch (5ea)

S2- Sumo squat (10)

S3- DB push-up row (5ea)

C1- Jump rope alt. feet (100)

C2- C skip in place (15ea)

C3- High plank knee to elbow (15ea)

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P1- 6reps ea

ROTATIONAL SQUAT JUMP

TIPS:

Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.

P2- 8reps 

EXPLOSIVE PUSH-UP

TIPS:

Perform a push-up pressing upward quickly, catching some air under the hands.

P3- 6reps ea

SPLIT SQUAT JUMP

TIPS:

8 reps each, from a lunge position jump in the air repeatedly.

S1- 5reps ea

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

S2- 10reps

SUMO SQUAT

TIPS:

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

S3- 5reps ea

DB PUSH-UP ROW

TIPS:

Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.

C1- 100reps

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

C2- 15reps ea

C SKIP IN PLACE

TIPS:

Skip in place kicking and driving foot down on foot strike.

C3- 15reps ea

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.