December 8-14, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Climb Up, Sled Down

This workout is a series of alternating ladder supersets. Each superset contains 2 exercises which you will aternate back and forth. Start with exercise 1A for 10 reps, then perform exercise 1B for 1 rep. Next round, perform exercise 1A for 9 reps and 1B for 2 reps. Then 1A for 8 reps and 1B for 3 reps. Continue this pattern of 10 to 1 on the A exercise and 1 to 10 on the B exercise. After completing the first set, perform the second set in the same fashion. If an exercise has a right and left side to it, make sure to perform the indicated reps on each side.

10 to 1 and 1 to 10 Rep Ladder Workout

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1A

DEADLIFT

TIPS:

Hinge from the hips lowering weight toward shins then stand back up.

1B

PUSH PRESS

TIPS:

Use your legs to help your arms push your weights overhead in one movement.

2A

ALT. SINGLE LEG SQUAT JUMP

TIPS:

Stand on 1 leg and squat down and jump up keeping good knee alignment.

2B

ALT ARM ROW

TIPS:

Keep back flat and alternate rows right and left hand.

3A

CROSSOVER LUNGE

TIPS:

Step forward crossing one leg in front of the other. Make sure to take a long step forward.

3B

SQUARE DRILL CENTER SPLIT CORNERS

TIPS:

Alternate feet together and feet split apart toward opposite directions.

4A

FORWARD CHOP

TIPS:

Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.

4B

SIT-OUTS

TIPS:

Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.

5A

CARIOCA 3 STEPS

TIPS:

Perform a grapevine style step moving side to side in close quarters.

5B

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.