May 31- June 6, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

FALLING AMRAP

This workout is a set of repeating minutes. Start your timer for 10minutes and begin exercise 1A for the indicated reps. When finished, move onto exercise 1B for the remainder of the minute. At the start of the next minute perform exercise 1A again for the indicated reps, then move onto 1B for the remainder of the minute. Continue this pattern for the entire 10minute interval. Then move to set 2 and complete the same pattern, but for 8minutes this time. Exercise A for the indicated reps and then exercise B for the remainder of the minute. Follow this format through the entire workout. Each set of the workout will be 2 minutes less in time than the set before. 10min on set number 1, set 2 is 8min, set 3 is 6min, set 4 is 4min, and 2min on the last set.

On The Minute Sets: 10′ / 8′ / 6′ / 4′ / 2′

10min:  1A- Squat and overhead press (10)

1B- Jump rope

8min: 2A- Diagonal chop (6each)

2B- Square drill icky shuffle

6min: 3A- DB push-up row (4each)

3B- Run in place

4min: 4A- Side plank hip lift (10each)

4B- Criss cross hop

2min: 5A- Burpee 1 arm (3each)

5B- Supine flutter kick

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10min:

1A-10reps

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

1B

JUMP ROPE

TIPS:

Just get after it…

8min:

2A-6reps ea

DIAGONAL CHOP

TIPS:

Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.

2B

SQUARE DRILL ICKY SHUFFLE

TIPS:

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

6min:

3A-4reps ea

DB PUSH-UP ROW

TIPS:

Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.

3B

RUN IN PLACE

TIPS:

Run in place like a boss!

4min:

4A-10reps ea

SIDE PLANK HIP LIFTS

TIPS:

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

4B

FOOT CRISS CROSS

TIPS:

Cross your right leg in fron of left, then apart again, and then left in front of right.

2min:

5A-3reps ea

BURPEE 1 ARM

TIPS:

To modify the burpee, perform without push-up at bottom or without the jump.

5B

SUPINE FLUTTER KICKS

TIPS:

Lay on back keeping core tight and kick feet back and forth.