April 26- May 2, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Inverse

This workout is a series of alternating ladder supersets. Each superset contains 2 exercises which you will aternate back and forth. Start with exercise 1A for 10 reps, then perform exercise 1B for 1 rep. Next round, perform exercise 1A for 9 reps and 1B for 2 reps. Then 1A for 8 reps and 1B for 3 reps. Continue this pattern of 10 to 1 on the A exercise and 1 to 10 on the B exercise. After completing the first set, perform the second set in the same fashion. If an exercise has a right and left side to it, make sure to perform the indicated reps on each side.

10 to 1 and 1 to 10 Rep Ladder Workout

1A- Forward lunge and reach

1B- Plank opposite arm leg lift

2A- Wide narrow squat jump

2B- High plank fly

3A- Push press

3B- Alt arm row

4A- Kettle swing

4B- Skater hope side to side

5A- Side plank hip lifts

5B- suitcase crunch

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1A

FORWARD LUNGE AND REACH

TIPS:

Lunge forward and reach your weights toward your feet hinging from the hips.

1B

PLANK OPPOSITE ARM AND LEG LIFT

TIPS:

Perform a plank and alternate lifting opposite arm and leg. How high you lift doesn’t matter, just get them off the ground.

2A

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

2B

HIGH PLANK FLY

TIPS:

Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.

3A

PUSH PRESS

TIPS:

Use your legs to help your arms push your weights overhead in one movement.

3B

ALT ARM ROW

TIPS:

Keep back flat and alternate rows right and left hand.

4A

KETTLE SWING

TIPS:

Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.

4B

SKATER HOPS SIDE TO SIDE

TIPS:

Hop from one foot to the other bending down in a squat position on each leg.

5A

SIDE PLANK HIP LIFTS

TIPS:

From a side plank position, drop hips toward floor and raise back up to neutral position.

5B

SUITCASE CRUNCH

TIPS:

Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.