August 9 – 15, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

MINUTE AFTER MINUTE

This workout is a descending set of “on the minutes.” Start with set #1 and perform 10 rounds on the minute. Then move to set #2 and perform 8 rounds on the minute. Continue through the workout until you get to the last set which is only 2 rounds on the minute. In each set, you will perform the first exercise for the indicated number of reps and then move to the second exercise for the remainder of the minute. At the top of the minute, go back and repeat the first exercise for the indicated number of reps again before moving to the second exercise again for the rest of the minute.

Every Minute On The Minute

 10min – High pull x10  / Run in place

8min- Mountain climber x10 / Ali shuffle

6min- Overhead squat x12 / Rotational squat

4min- Underleg forward lunge x6ea / Bicycle crunch

2min- 1 Arm burpee x3ea / Overhead jumping jack

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10Min A

HIGH PULL x10

TIPS:

8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.

10Min B

RUN IN PLACE

TIPS:

Run in place like a boss!

8Min A

MOUNTAIN CLIMBER PUSH-UP x10

TIPS:

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

8Min B

ALI SHUFFLE

TIPS:

Shuffle feet quickly over and back on a line.

6Min A

OVERHEAD SQUAT x12

TIPS:

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

6Min B

ROTATIONAL HOP

TIPS:

Hop rotating side to side.

4Min A

UNDER LEG FORWARD LUNGE x6ea.

TIPS:

Lunge forward and pass the weight under the lead leg.

4Min B

BICYCLE CRUNCH

TIPS:

Rotate opposite shoulder and elbow toward opposite knee.

2Min A

BURPEE 1 ARM x3ea.

TIPS:

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

2Min B

OVERHEAD JUMPING JACKS

TIPS:

Perform forward and backward motions overhead.