January 5, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Training Rocky

This workout is all about building strength and aerobic capacity. Start the timer for five minutes to begin the workout. Perform as many rounds of exercise 1A and 1B as possible in 5-minutes. After completing set 1, move into set 2 and do the same. Five-minutes of as many rounds of the A and B exercise as you can complete. Each set in the workout alternates between strength drills and aerobic drills.

5min Shred and Tread Workout

For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.

1A-10reps

DEADLIFT

TIPS:

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

1B-10reps

PUSH PRESS

TIPS:

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

2A-5ea

CARIOCA 3 STEPS

TIPS:

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

2B-50reps

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

3A-8ea

SIDE LUNGE

TIPS:

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

3B-5ea

DB PUSH-UP ROW

TIPS:

Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.

4A-15ea

SQUARE DRILL – ALT DIAGONAL CORNERS

TIPS:

Using a square taped on the ground, hop alternating each foot on diagonal corners.

4B-8ea

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

5A-8ea

1 ARM SNATCH

TIPS:

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

5B-8ea

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.

6A-10ea

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

6B-10ea

C SKIP IN PLACE

TIPS:

Skip in place kicking and driving foot down on foot strike.