December 29, 2019 – January 4, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

On The 60

This workout is a set of repeating minutes. Start your timer for 10minutes and begin exercise 1A for the indicated reps. When finished, move onto exercise 1B for the remainder of the minute. At the start of the next minute perform exercise 1A again for the indicated reps, then move onto 1B for the remainder of the minute. Continue this pattern for the entire 10minute interval. Then move to set 2 and complete the same pattern, but for 8minutes this time. Exercise A for the indicated reps and then exercise B for the remainder of the minute. Follow this format through the entire workout. Each set of the workout will be 2 minutes less in time than the set before. 10min on set number 1, set 2 is 8min, set 3 is 6min, set 4 is 4min, and 2min on the last set.

On The Minute (10′, 8′, 6′, 4′, 2′) Workout

1A- Split squat jump (8ea)

1B- Quick skip

2A- Kettle swing (12)

2B- Forward backward run 3 step

3A- T-roll push-up (6ea)

3B- Square drill forward backward

4A- Burpee and DB curl (6)

4B- Butt kick run in place

5A- Side plank hip lift (12ea)

5B- Plank

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10min

1A- 8reps ea

SPLIT SQUAT JUMP

TIPS:

8 reps each, from a lunge position jump in the air repeatedly.

1B

QUICK SKIP IN PLACE

TIPS:

Try to have a quick foot contact on the ground, work on foot speed.

8min

2A- 12reps

KETTLE SWING

TIPS:

Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.

2B

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

6min

3A- 6reps ea

T-ROLL PUSH-UP

TIPS:

Perform a push-up and rotate and reach one arm toward ceiling at top.

3B

SQUARE DRILL FORWARD BACKWARD

TIPS:

Hop with feet wide to narrow to wide again moving in forward / backward direction.

4min

4A- 6reps

BURPEE & DB CURL

TIPS:

Perform a burpee holding onto weights, curl the weights at the top of the burpee

4B

BUTT KICK RUN IN PLACE

TIPS:

Run with butt kick both legs.

2min

5A- 12reps ea

SIDE PLANK HIP LIFTS

TIPS:

From a side plank position, drop hips toward floor and raise back up to neutral position.

5B

PLANK

TIPS:

Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.