January 19-25, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

The Burnout

In this workout, each set has an A and a B exercise. Start you clock for 2:30 and perform as many reps of exercise A as possible. When you can no longer complete exercise A with good form move on to exercise B. Complete exercise B for the remainder of the 2:30 interval. Take a 30 second break and then move on to the next set of exercises. Repeat the entire workout 2x.  If an exercise has a right and left side, make sure to burnout the right side and then burnout the left side. Split time between rights and lefts.

Burnout 2:30 sec/30 sec transition x2

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1A

SQUAT

TIPS:

squat down using hips, keeping spine tall and heels planted into the floor.

1B

SQUARE DRILL FORWARD BACKWARD

TIPS:

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

2A

SIDE PLANK HIP LIFTS

TIPS:

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

2B

CARIOCA 3 STEPS

TIPS:

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

3A

1 ARM KETTLE SWING

TIPS:

Use your hips to swing your your arm up to shoulder level with the weight.

3B

WIDE SKIP IN PLACE

TIPS:

Skip with wide feet.

4A

T-Y-I

TIPS:

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

4B

RUN IN PLACE

TIPS:

Run in place like a boss!

5A

PLANK

TIPS:

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

5B

QUICK SKIP IN PLACE

TIPS:

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