April 12-18, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

550

This workout is a descending ladder workout. Start with performing 100 reps of the first exercise, then 90 reps of the second exercise, the 80 reps and so on. Continue in this pattern until you get down to the last exercise of only 10 reps. Remember to split the reps half on each side if an exercise has a right and left side to it.

100 to 10 Rep Ladder Workout

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100

WIDE MOUNTAIN CLIMBER

TIPS:

From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.

90

REVERSE LUNGE

TIPS:

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

80

TOE TOUCH CRUNCH

TIPS:

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

70

ALT ARM ROW

TIPS:

Keep back flat and alternate rows right and left hand.

60

SUMO SQUAT

TIPS:

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

50

PUSH-UP

TIPS:

Keeping spine straight, perform a push-up bringing chest to floor and back up.

40

SIDE PLANK LEG LIFTS

TIPS:

Hold your body straight as a board and lift your top leg up and down. To modify… don’t lift your legs.

30

SIT-OUTS

TIPS:

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

20

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.

10

BURPEE SIDE TO SIDE

TIPS:

Perform a burpee and jump sideways back and forth with each rep.