December 22-28, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

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)

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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.