December 1-7, 2019
A Holly Jolly Workout
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 Workout
P1- Stagger squat jump (6each)
P2- Explosive push-up (6)
P3- Rotational squat jump (6each)
S1- Sumo squat (10)
S2- Single leg deadlift (8each)
S3- Side lunge, reach, and overhead press (6each)
C1- Wide skip (15each)
C2- Carioca 3-step (8each)
C3- Plank opposite arm leg lift (10each)
Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
Perform a push-up pressing upward quickly, catching some air under the hands.
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
Spread your feet wide and squat up and down with feet tracking over your toes.
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
SIDE LUNGE REACH OVERHEAD PRESS
Lunge to the side and reach hands toward foot hinging from hips, return to top pressing weights overhead.
WIDE SKIP IN PLACE
Skip with wide feet.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
PLANK OPPOSITE ARM AND LEG LIFT
Perform a plank and alternate lifting opposite arm and leg. How high you lift doesn’t matter, just get them off the ground.