January 18, 2019 admin

Weekly Workouts: 01/21/2019 – 01/27/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Complete as many rounds as possible in 20 minutes:

10/10 Side Lunges

10 Pushups

15 Glute Bridge 

30 Mountain Hoppers

100 Meters Skipping

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebells

Complete as many rounds as possible of the following chipper in 20 minutes:

50 Kettlebell Swings

40 Goblet Squats

30 (15/15) One Arm Kettlebell Push Press

20 (10/10) Lawnmower Row

10 Meter Slow Crawl

WEDNESDAY WORKOUT

EQUIPMENT NEEDED: Dumbbells

Part 1: Complete 6 rounds

10/10 Dumbbell Split Squats

20 Glute Bridge

20 (10/10) Plank with Shoulder Taps

Part 2: Complete 3 rounds

15 Dumbbell Thrusters

Run 100 Meters

THURSDAY WORKOUT

EQUIPMENT NEEDED: None

Every minute on the minute for 8 minutes, complete:

5 left and 5 right Reverse Lunge Steps

Squat Thrusts

Then, every minute on the minute for 8 minutes, complete:

8 Jumping Squats

8 Total Body Extensions

Then, every minute on the minute for 4 minutes, complete:

20 Plank Jacks 

FRIDAY WORKOUT

EQUIPMENT NEEDED:  None

Complete 5 rounds.  Alternate between 40 seconds of rest and 20 seconds of work.

Skater Squats

Jingle Jangles

Squat Thrusts

Mountain Climbers

Then…

Complete 3 rounds.  Alternate between 30 seconds of work and 30 seconds of rest.

Flutter Kicks

Plank Jacks

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device

Complete 3 rounds of the following

Run 400M, rest 45 sec.

Run 200M, rest 45 sec.

Run 100M, rest 45 sec.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete 5 Rounds

Left:

Half Turkish Getup (from Ground to Standing)

10 Single Arm Kettlebell Swings

1 Half Reverse Turkish Getup (from Standing to Ground)

Right:

1Half Turkish Getup (from Ground to Standing)

10 Single Arm Kettlebell Swings

1 Half Reverse Turkish Getup (from Standing to Ground)