July 5 – July 11, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

12 Days Of July

This workout is designed to drop off exercises as you go. Start with exercise 12 and complete 12 reps. Next, exercise 11 and 11 reps. Continue this pattern all the way down to exercise 1 for 1 rep. The second round through the entire set, skip exercise 12 and only complete exercises 11 to 1. The next round only complete exercises 10 to 1. The next round only complete 9 to 1. Then 8 to 1, 7 to 1 and so on until in the last round you only complete exercise 1 for 1 rep. If an exercise has a right and left to it, perform the whole number of reps on the right and the whole number of reps on the left.

Descending exercises set

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12

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

11

MOUNTAIN CLIMBER PUSH-UP

TIPS:

Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.

10

BURPEE BROAD JUMP

TIPS:

Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.

09

SIDE LUNGE REACH OVERHEAD PRESS

TIPS:

Lunge to the side and reach hands toward foot hinging from hips, return to top pressing weights overhead.

08

OVERHEAD SQUAT

TIPS:

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

07

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

06

SQUAT

05

HOVER SQUAT

TIPS:

Hover from side to side keeping your torso upright and staying low.

04

PUSH PRESS

TIPS:

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

03

SKATER HOPS FRONT TO BACK

TIPS:

Hop from one foot to the other forward and then backward.

02

SUPERMANS

TIPS:

Lay face down and lift hands and legs off ground repeatedly.

01

ALT SUITCASE CRUNCH

TIPS:

Alternate lifting right and left leg up with sit-ups.