May 10-16, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Burn and Switch

This workout is a series of 2:30 burnouts. Start your timer and begin exercise 1A performing as many reps as possible with good technique. When you “tap-out,” move onto exercise 1B and perform as many reps as possible with good technique. Continue this pattern of burning out exercise 1A and 1B as many rounds as needed until your 2:30 timer is up. Allow 30-60sec rest and then start the next set of A/B exercises. If an exercise has a right and a left, make sure to reach burnout on both sides.

2min 30sec Burnout Superset

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1A

OVERHEAD SQUAT

TIPS:

Keep hands overhead while you squat up and down. Keep your heels down and torso upright.

1B

1 ARM, 1 LEG ROW

TIPS:

Hinge from the hips and row with the opposite hand as the foot you are standing on.

2A

KETTLE SWING

TIPS:

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

2B

LUNGE HOLD CURL PRESS

TIPS:

8 reps each, while holding a lunge stance, curl and press your weights overhead.

3A

PRONE TUCK JUMPS

TIPS:

From a high plank position hop your feet forward and back.

3B

SIDE PLANK

TIPS:

Hold body straight. To modify, go from knees.

4A

BURPEE SIDE TO SIDE

TIPS:

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

4B

JUMP ROPE

TIPS:

Just get after it…

5A

HIGH PLANK KNEE TO ELBOW

TIPS:

Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.

5B

SIDE CRUNCH

TIPS:

Use your core to crunch upward on your side.