February 16-22, 2020
Inner Athlete
This workout contains several purposeful sets dedicated toward power, strength, cardio, and core drills. With each set try to be purposeful and deliberate with each rep to focus on the task at hand (i.e. in the power set, try to move explosively with each rep). Perform 5 rounds through each little circuit for the indicated reps. You will perform all the power drills as one circuit, then move onto all the strength drills as one circuit, then all the cardio drills as a circuit, and so on.
Power, Strength, Cardio, & Core
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P1: 10reps each
SPLIT SQUAT JUMP
TIPS:
8 reps each, from a lunge position jump in the air repeatedly.
P2: 10reps each
WIDE NARROW SQUAT JUMP
TIPS:
Alternate wide and narrow foot stance with squat jumps.
P3: 10reps each
POWER SKIP IN PLACE
TIPS:
Skip high and powerful.
S1: 10 reps
DEADLIFT CURL & PRESS
TIPS:
Keep back flat hinging from hips, curl and press weights overhead at top.
S2: 8reps each
FORWARD LUNGE AND REACH
TIPS:
Lunge forward and reach your weights toward your feet hinging from the hips.
S3: 6reps each
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.
C1: 15reps each
SQUARE DRILL ICKY SHUFFLE
TIPS:
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
C2: 20reps each
QUICK SKIP IN PLACE
TIPS:
Try to have a quick foot contact on the ground, work on foot speed.
C3: 20reps
FORWARD BACKWARD JUMPING JACKS
TIPS:
Perform a foward backward jumping jack hopping.
Core 1: 10 reps each
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.
Core 2: 10reps
V-UPS
TIPS:
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.