January 12-18, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Sneaky AMRAP

AMRAP means as many rounds as possible. In this workout, you will perform the first superset as many rounds as possible in a 6 minute time period with the indicated reps of each exercise. When you complete the entire 6 minute set, you will then move onto set number 2 and perform a 5 minute set as many rounds as possible. Each set of the workout will be less time than the previous set, until you reach the last set of the workout that is only 1minute.

Descending AMRAP workout Workout

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6min

1A- 8reps ea

FORWARD LUNGE REACH AND OVERHEAD PRESS

TIPS:

Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.

1B- 50reps

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

5min

2A- 8reps ea

1 LEG DEADLIFT

TIPS:

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

2B- 10reps

MOUNTAIN CLIMBER PUSH-UP

TIPS:

Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.

4min

3A- 10reps ea

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

3B- 8reps ea

ALT SUITCASE CRUNCH

TIPS:

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

3min

4A- 8reps ea

SIDE BRIDGE ROW

TIPS:

Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)

4B- 10reps ea

SQUARE DRILL CENTER SPLIT CORNERS

TIPS:

Alternate feet together and feet split apart toward opposite directions.

2min

5A- 3reps ea

BURPEE 1 LEG

TIPS:

Perform a burpee only using 1 leg, half the reps each side. To modify perform no push-up burpee with both legs

5B- 20reps

TOE TOUCH CRUNCH

TIPS:

With feet in air laying on your back, reach your hands toward your feet.

1min

6A- 1min

PLANK

TIPS:

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