January 26-February 1, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

SUPERBOWL READY

Back to the old glory days of sports workouts. Perform 5 sets of the 3 power related exercise as superset allowing about 20-30sec rest between exercises. Try to really be explosive with these. Then perform 5 sets of the 3 strength related exercises as a superset. Next you will do teh same 5 sets with the cardio exercise. Finish the workout with 5 sets of the 2 core exercises. Perform the reps as indicated.

Power / Strength / Cardio

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POWER 1

SPLIT SQUAT JUMP

TIPS:

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

POWER 2

CLAP PUSH-UP

TIPS:

8 reps, explode upward from a push-up and perform a clap.

POWER 3

SKATER HOPS SIDE TO SIDE

TIPS:

8 reps each. Hop from one foot to the other bending down in a squat position on each leg.

STRENGTH 1

HIGH PULL

TIPS:

8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.

STRENGTH 2

SUMO SQUAT

TIPS:

12 reps, with feet and knees pointed outward and wide sit down into a squat.

STRENGTH 3

LUNGE HOLD CURL PRESS

TIPS:

8 reps each, while holding a lunge stance, curl and press your weights overhead.

CARDIO 1

FOOT CRISS CROSS

TIPS:

20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.

CARDIO 2

MOUNTAIN CLIMBER

TIPS:

20 reps each, keep back flat in a high plank position. Alternating high knees.

CARDIO 3

SIDE SHUFFLE 3 STEPS

TIPS:

10 reps each. Stay low and shuffle side to side in whatever amount of space you have in your workout area.

CORE 1

1 LEG GLUTE BRIDGE

TIPS:

20 reps each. Lay on your back with one leg in the air. Bridge your hips upward.

CORE 2

HIGH PLANK KNEE TO ELBOW

TIPS:

10 reps each. Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.