November 17-23, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Slippery Slope

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 – 10 Rep by 10 Ladder Workout

100- Squat

90- Plank leg lifts

80- Hover squat

70- 1 arm, 1 leg row

60- Stagger push-up

50- Kettle swing

40- Side plank knee to elbow

30- Skater hop front to back

20- Alt. v-ups

10- Glute bridge

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100 reps

SQUAT

90 reps

PLANK LEG LIFTS

TIPS:

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

80 reps

HOVER SQUAT

TIPS:

Hover from side to side keeping your torso upright and staying low.

70 reps

1 ARM, 1 LEG ROW

TIPS:

Hinge from the hips and row with the opposite hand as the foot you are standing on.

60 reps

STAGGERED PUSH-UP

TIPS:

Stagger one hand slightly in front of the other performing a push-up.

50 reps

KETTLE SWING

TIPS:

Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.

40 reps

SIDE PLANK KNEE TO ELBOW

TIPS:

From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.

30 reps

SKATER HOPS FRONT TO BACK

TIPS:

Hop from one foot to the other forward and then backward.

20 reps

ALT V-UPS

TIPS:

Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.

10 reps

GLUTE BRIDGE

TIPS:

Laying on your back lift your hips into the air with core tight.