March 8-14, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Bottom To Top To Bottom

This workout should leave you a sweaty mess at the end. It is a 1,000 rep ladder workout. Start with exercise 1 for 50 reps, then exercise 2 for 75 reps. Continue in this pattern until you get to the 150 rep exercise. You will then start to make your way back down the ladder with a new set of exercises until you reach 50 reps again. All the reps indicated are total reps.  If an exercise has a right and left, split the reps and perform half the reps on each side.

50 – 150 – 50 Ladder Workout (1,000 Total Reps)

50- Under leg side lunge

75- Wide / narrow squat jump

100- Staggered push-up

125- Square drill center split corners

150- Side plank knee to elbow

150- Reverse lunge

125- Square drill forward / backward

100- Alternating arm row

75- Toe touch crunch

50- Sit outs

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50 reps

UNDER LEG SIDE LUNGE

TIPS:

Lunge to the side and pass the weight under the lead leg.

75 reps

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

100 reps 

STAGGERED PUSH-UP

TIPS:

Stagger one hand slightly in front of the other performing a push-up.

125 reps

SQUARE DRILL CENTER SPLIT CORNERS

TIPS:

Alternate feet together and feet split apart toward opposite directions.

150 reps

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.

150 reps

REVERSE LUNGE

TIPS:

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

125 reps

SQUARE DRILL FORWARD BACKWARD

TIPS:

Hop with feet wide to narrow to wide again moving in forward / backward direction.

100 reps

ALT ARM ROW

TIPS:

Keep back flat and alternate rows right and left hand.

75 reps

TOE TOUCH CRUNCH

TIPS:

With feet in air laying on your back, reach your hands toward your feet.

50 reps

SIT-OUTS

TIPS:

Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.