February 16-22, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

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.