December 29, 2019 – January 4, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Into The New Year

This workout is a ascending and descending ladder circuit by 2’s. Start with 2 reps on every exercise. Next, 4 reps on every exercise. Then, 6 reps on every exercise. Continue this pattern until doing a round of 10 reps every exercise. Once you hit 10 reps, you will then start to work your way back down the ladder, 8 reps per exercise, 6 reps per exercise and so on. You will finish the workout when you hit the round of 2 reps per exercise again. If an exercise has a right and left side to it, perform half the reps on each side.

2-4-6-8-10-8-6-4-2 Ladder Workout

1- overhead reverse lunge

2- 1 leg deadlift

3- diagonal chop

4- 2 arm row

5- burpee DB curl

6- carioca 3-step

7- side lunge

8- side plank knee to elbow

9- T-Y-I

10- v-ups

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01

OVERHEAD REVERSE LUNGE

TIPS:

Hold hands overhead and step straight backward into a lunge. Alternate right and left legs.

02

1 LEG DEADLIFT

TIPS:

Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.

03

DIAGONAL CHOP

TIPS:

Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.

04

2 ARM ROW

TIPS:

Hinge forward from the hips and row both weights upward toward the chest. Back flat.

05

BURPEE & DB CURL

TIPS:

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

06

CARIOCA 3 STEPS

TIPS:

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

07

SIDE LUNGE

TIPS:

Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.

08

SIDE PLANK KNEE TO ELBOW

TIPS:

From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.

09

T-Y-I

TIPS:

Laying face down, lift your arms up in a T, then a Y, and then an I.

10

V-UPS

TIPS:

Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.