March 29- April 4, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

AMERICAN HERO

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.

100 reps broken in 1min work intervals and 1min active recovery drill

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1A- 100 reps

SUMO SQUAT

TIPS:

Spread your feet wide and squat up and down with feet tracking over your toes.

1B

RUN IN PLACE

TIPS:

Run in place like a boss!

2A- 100 reps

WIDE PUSH-UP

TIPS:

Perform a push-up with core engaged and hands wider than shoulder width.

2B

LINE HOP SIDEWAYS

TIPS:

Hop side to side over a line.

3A- 100 reps

REVERSE LUNGE

TIPS:

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

3B

JUMPING JACKS

Your high school gym class favorite.

4A- 100 reps

ALT ARM ROW

TIPS:

Keep back flat and alternate rows right and left hand.

4B

C SKIP IN PLACE

TIPS:

Skip in place kicking and driving foot down on foot strike.

5A- 100 reps

ALT V-UPS

TIPS:

Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.

5B

CARIOCA 3 STEPS

TIPS:

Perform a grapevine style step moving side to side in close quarters.