February 2-8, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

No Time To Waste

Be your own hero in this set by completing 100 reps of the A exercise. Start your timer for 1 minute and complete as many reps of exercise A as possible. Remember how many reps you completed (let’s say you completed 30) and then move to a minute of exercise B as active recovery. Then go back to the same A exercise and pick up where you left off (31, 32, 33, 34… ) on your way to 100 reps. Complete as many 1 minute rounds alternating between A and B exercises until you complete the entire 100 reps of the A exercise. Once you complete your 100 reps move to the next set and perform in the same fashion. If an exercise has a right and left, perform half the reps on each side.

 EMOM Hero Workout

1A- Reverse lunge

1B- Jump rope

2A- Prone tuck jump

2B- Run in place

3A- Forward chop

3B- Wide skip in place

4A- Alt single leg squat jump

4B- Ali shuffle

5A- Superman

5B- Plank

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1A- 100 reps

REVERSE LUNGE

TIPS:

Step backward dropping into a lunge. Most of your weight should remain on the front foot.

1B

JUMP ROPE

TIPS:

Just get after it…

2A- 100 reps

PRONE TUCK JUMPS

TIPS:

From a high plank position hop your feet forward and back.

2B

RUN IN PLACE

TIPS:

Run in place like a boss!

3A- 100 reps

FORWARD CHOP

TIPS:

Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.

3B

WIDE SKIP IN PLACE

TIPS:

Skip with wide feet.

4A- 100 reps

ALT. SINGLE LEG SQUAT JUMP

TIPS:

Stand on 1 leg and squat down and jump up keeping good knee alignment.

4B

ALI SHUFFLE

TIPS:

Shuffle feet quickly over and back on a line.

5A- 100 reps

SUPERMANS

TIPS:

Lay face down and lift hands and legs off ground repeatedly.

5B

PLANK

TIPS:

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