February 23-29, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

The Hustle

In this workout, perform a buy-in against the clock. Start your stop watch and perform the indicated number of reps of buy-in 1. How ever long it takes you to perform the buy-in is how long you will superset the following two exercises for. If the buy-in takes 3minutes, then you will perform exercise A and B in a superset for 3minutes also. Make sure to split time right and left if necessary.

Timed Buy-in Set

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Buy-In 1

JUMP ROPE ALT FEET x200 each

TIPS:

If you can jump rope easily, try double unders…

A

DROP STEP SQUAT x10

TIPS:

Drop step and squat down with hips symmetric between feet.

B

T-ROLL PUSH-UP x10

TIPS:

Perform a push-up and rotate and reach one arm toward ceiling at top.

Buy-in 2

MOUNTAIN CLIMBER x150 each

TIPS:

Keep back flat in a high plank position. Alternating high knees.

A

STAGGERED SQUAT x10

TIPS:

Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.

B

CURL AND PRESS x10

TIPS:

Curl your weights upward and then press overhead all in one motion.

Buy-in 3

FORWARD BACKWARD RUN x30

TIPS:

Run forward and backward 3 steps each.

A

DEADLIFT x10

TIPS:

Hinge from the hips lowering weight toward shins then stand back up.

B

HIGH PLANK ROW x10

TIPS:

Hold the top of a push-up position and row DB’s up toward chest alternating right and left.

Buy-in 4

TURKISH GET-UPS x15 each

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.

A

HOVER SQUAT x10

TIPS:

Hover from side to side keeping your torso upright and staying low.

B

RUSSIAN TWIST x10

TIPS:

Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.

Buy-in 5

BURPEE x50

TIPS:

To modify the burpee, perform without push-up at bottom or without the jump.

A

SUPERMANS x10

TIPS:

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

B

SIDE CRUNCH x10

TIPS:

Use your core to crunch upward on your side.