September 13 – September 19, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

A Little Extra Push

This workout is a HIIT circuit workout involving changes in speed. Perform exercise 1 at a moderate pace for 15sec. Then perform that same exercise for an additional 15sec moving as quickly as possible with good technique. Next, move onto the second exercise in set 1 which is an active recovery drill for 30sec. Repeat this first set of 2 exercises for 6 total rounds before moving onto set 2. You will complete set 2 in the same pattern of 6 rounds of 15sec moderate speed, 15sec fast speed, and 30sec active recovery drill. If possible, you may find it helpful to use a heavier weight for the first 20sec and then a lighter weight for the fast 20sec. This will help you to really get the strength and speed benefits from the workout. Remeber to split time between right and left sides if an exercise has a right and left component to it. (15sec moderate, 15sec fast, 30sec active recovery drill)x6

HIIT Workout (15s : 15s : 30s)

1A- Squat

1B- High knee skip

2A- Mountain climber push-up

2B- Jump rope

3A- Side lunge reach overhead press

3C- Square drill alternating diagonal corners

4A- Alt arm row

4B- Plank

5A- Staggered jump squat

5C- Alt v-ups

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1A

SQUAT

1B

C SKIP IN PLACE

TIPS:

Skip in place kicking and driving foot down on foot strike.

2A

MOUNTAIN CLIMBER PUSH-UP

TIPS:

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

2B

JUMP ROPE

TIPS:

Just get after it…

3A

SIDE LUNGE REACH OVERHEAD PRESS

TIPS:

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

3B

SQUARE DRILL – ALT DIAGONAL CORNERS

TIPS:

Using a square taped on the ground, hop alternating each foot on diagonal corners.

4A

ALT ARM ROW

TIPS:

Keep back flat and alternate rows right and left hand.

4B

PLANK

TIPS:

Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.

5A

STAGGERED JUMP SQUAT

TIPS:

Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.

5B

ALT V-UPS

TIPS:

Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.