November 24-30, 2019
This workout is an accumulation of 1000 reps. Start with set 1 and cycle between the 3 exercises (A, B, C) and complete a total of 300 reps in set 1 before moving on to set 2. In each set, complete as many reps as possible of exercise A, before moving to exercise B, before moving to exercise C, and so on. Keep a running total of how many reps you accumulate in set 1. You are finished with set 1 when you complete 300 reps. You can also cycle through the exercises A, B, C, as many times as needed to get your total reps. Complete set 2, 3, and 4 in the same fashion.
1,000 Rep Workout
1A- Sumo squat
1B- Wide push-up
1C- Skater hops side to side
2A- Split squat
2B- 2 Arm row
2C- Mountain climber
3A- Wide/narrow squat jump
3B- Curl and crossover overhead press
3C- Power skip
4A- Suitcase crunch
4B- Glute bridge
300 Reps: 1A
Spread your feet wide and squat up and down with feet tracking over your toes.
Perform a push-up with core engaged and hands wider than shoulder width.
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
300 Reps: 2A
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
2 ARM ROW
Hinge forward from the hips and row both weights upward toward the chest. Back flat.
Keep back flat in a high plank position. Alternating high knees.
300 Reps: 3A
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
CURL AND CROSSOVER OVERHEAD PRESS
Curl weight upward and then press punch upward across body, then repeat on other side.
POWER SKIP IN PLACE
Skip high and powerful.
100 Reps: 4A
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.
Laying on your back lift your hips into the air with core tight.