December 15-21, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Santa’s Training Plan

This workout is 3 different sets of exercises that combine a strength, power, and cardio drills. Perform the indicated reps for exercise 1S, 1P, and 1C. You will repeat this first set for five total rounds before moving into set two. Perform set 2 and 3 the same way, 5 rounds each.

Strength, Power, Cardio Superset Workout

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1S- 10reps

DEADLIFT

TIPS:

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

1P- 6reps

BURPEE BROAD JUMP

TIPS:

Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.

1C- 6reps ea

CARIOCA 3 STEPS

TIPS:

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

2S- 10reps

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

2P- 5reps

EXPLOSIVE PUSH-UP

TIPS:

Perform a push-up pressing upward quickly, catching some air under the hands.

2C- 20reps ea

HIGH KNEE RUN IN PLACE

TIPS:

Run with high knees.

3S- 5reps ea

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

3P- 5reps ea

ROTATIONAL SQUAT JUMP

TIPS:

Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.

3C- 8reps ea

ALT SUITCASE CRUNCH

TIPS:

Alternate lifting right and left leg up with sit-ups.