September 13 – September 19, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

On The Clock

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.

Descending On The Minute Workout

10min: 10x sumo deadlift / side shuffle 3 step

8min: 5ea leg lift push-up / foot criss cross hop

6min: 10 squat and overhead press / square drill icky shuffle

4min: 8ea high plank fly / high knee skip in place

2min: 1ea turkish get-up / line hop forward / backward

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10min A: 10reps

SUMO DEADLIFT

TIPS:

Spread your feet wide with toes and knees pointing outward slightly. Hinge from the hips lowering your weight to mid shins. Keep your back flat.

10min B

SIDE SHUFFLE 3 STEPS

TIPS:

Stay low and shuffle side to side in whatever amount of space you have in your workout area.

8min A: 5each

LEG LIFT PUSH-UP

TIPS:

Lift a leg off the ground as you go downward in a push-up.

8min B

FOOT CRISS CROSS

TIPS:

20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.

6min A: 10reps

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

6min B

SQUARE DRILL ICKY SHUFFLE

TIPS:

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

4min A: 8each

HIGH PLANK FLY

TIPS:

Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.

4min B

HIGH KNEE SKIP IN PLACE

TIPS:

Skip high in place.

2min A: 1each

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.

2min B

LINE HOP FORWARD / BACKWARD

TIPS:

Hop with two feet forward and backward.