May 17- May 23, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

On Repeat

This workout at it’s core is a circuit.  Start with exercise #1 for 30sec, then complete repeater drill #1 for 16 total reps, Next move to exercise #2 for 30sec, followed by repeater drill #1 for 16 total reps again.  Continue in this fashion, performing 30sec of each exercise followed by 16 reps of repeater drill 1 for the entire first time through the set. The second round of the set, you will perform repeater drill 2 between each 30sec exercise. The third and final time through the set, you will perform repeater drill 3 between each 30sec exercise.

Circuit With 16 Rep Repeater Drill

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REPEATER 1

WIDE NARROW SQUAT JUMP

TIPS:

Alternate wide and narrow foot stance with squat jumps.

REPEATER 2

PUSH-UP

TIPS:

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

REPEATER 3

PLANK LEG LIFTS

TIPS:

Hold your body straight as a board while alternating leg lifts right and left.

01

SQUARE DRILL ICKY SHUFFLE

TIPS:

Move side to side stepping 2 feet inside the square and 1 foot outside the square.

02

LUNGE HOLD CURL PRESS

TIPS:

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

03

SQUARE DRILL – HOP SCOTCH 2 FEET

TIPS:

Hop feet apart and then together.

04

DROP STEP LUNGE

TIPS:

Open the hips with a drop step and lunge toward the back leg.

05

SQUARE DRILL CENTER SPLIT CORNERS

TIPS:

Alternate feet together and feet split apart toward opposite directions.

06

1 ARM KETTLE SWING

TIPS:

Use your hips to swing your your arm up to shoulder level with the weight.

07

SQUARE DRILL – SIDE TO SIDE

TIPS:

Set up a square with tape on the ground. Move side to side quickly.

08

DEADLIFT

TIPS:

Hinge from the hips lowering weight toward shins then stand back up.

09

SQUARE DRILL – ALT. CLOCK JUMPS

TIPS:

Alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.

10

BICYCLE CRUNCH

TIPS:

Rotate opposite shoulder and elbow toward opposite knee.