1/1/2019-1/6/2019 Workouts

Happy New Year!

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED:  None

#1

Complete the following

80 Squats

60 Squat Thrusts

40 Pushups

20 Plank Jacks

#2

4 Rounds:

100M Skipping

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell

4 Rounds:

10 Kettlebell Windmill (5/side)

10/10 One Arm Kettlebell Swings

10 Goblet Squats

1/1 Turkish Getups

Run 100M

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED:  Kettlebell

Complete 6 Rounds. 

Each movement will be performed for 30 seconds, followed by 30 seconds of rest.

Pushup-to-Plank

Kettlebell Heartbeats

Mountain Climbers

One Arm Kettlebell Swings (alternate arms each round)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED:  None

Complete as many rounds as possible in 14 minutes

Run 0.5 miles 

40 Total Body Extensions

30 Split Jumps

20 Speed Skaters

10 Squat Thrusts

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, 10 Good Morningsand 15 Jumping Jacks.

EQUIPMENT NEEDED:Timing Device

Complete 5 Rounds of the following

Run 3 minutes

Rest 1 minute

SUNDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, 10 Good Morningsand 15 Jumping Jacks.

Equipment Needed: Kettlebell

Complete the following:

100 Kettlebell Swings

8 (4L/4R) Turkish Getups

50 Kettlebell Swings

4 (2L/2R) Turkish Getups

Workout Date: 
Tuesday, January 1, 2019