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)
For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.
P1-6reps ea
STAGGERED SQUAT
TIPS:
Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
P2-6reps
EXPLOSIVE PUSH-UP
TIPS:
Perform a push-up pressing upward quickly, catching some air under the hands.
P3-6reps ea
ROTATIONAL SQUAT JUMP
TIPS:
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
S1-10reps
SUMO SQUAT
TIPS:
Spread your feet wide and squat up and down with feet tracking over your toes.
S2-8reps ea
1 LEG DEADLIFT
TIPS:
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
S3-6reps ea
SIDE LUNGE REACH OVERHEAD PRESS
TIPS:
Lunge to the side and reach hands toward foot hinging from hips, return to top pressing weights overhead.
C1-15reps ea
WIDE SKIP IN PLACE
TIPS:
Skip with wide feet.
C2-8reps ea
CARIOCA 3 STEPS
TIPS:
Perform a grapevine style step moving side to side in close quarters.
C3-10reps ea
PLANK OPPOSITE ARM AND LEG LIFT
TIPS:
Perform a plank and alternate lifting opposite arm and leg. How high you lift doesn’t matter, just get them off the ground.