Weekly Workouts: 01/28/2019 - 02/03/2019

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MONDAY WORKOUT

EQUIPMENT NEEDED: None

Complete 5 rounds of the following:

1 minute of Jumping Jacks

40 seconds of Crawl (any style – click link for a video of

variations)

20 seconds of Squat Thrusts

20 seconds of Total Body Extensions

40 seconds of Walking Lunge Steps     

60 seconds of Rest

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell(s).

#1: Complete 3 Rounds (per side) of the following

30 seconds One Arm Kettlebell Swings

30 seconds Press

30 seconds Kettlebell Windmill

30 seconds REST

#2:Complete as many rounds as possible in 12 minutes

Sprint 200 yards

4/4 Kettlebell Clean and Press

8 Kettlebell Heartbeats

12 Kettlebell Split Squat (6/leg)

WEDNESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete as many rounds as possible in 17 minutes

20 Russian Kettlebell Swings

16 Box Jumps or  Box Step-Ups

Sprint 100 Yards

26 Mountain Climbers (yes…per leg!)

10 Goblet Squats

Sprint 100 Yards

30 Split Jumps (15/side)

6 Burpees 

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete 4 Rounds of the following

30 seconds Pushups

1 minute Kettlebell Swings

30 seconds Lateral Lunge

1 minute Shuttle Run

1 minute REST

FRIDAY WORKOUT

EQUIPMENT NEEDED: Dumbbells.

Complete 8 rounds of the following (16 min cap or stop when form deteriorates)

10 Dumbbell Floor Press w/ Glute Bridge

10 Dumbbell Bent Over Row

10 Dumbbell Romanian Deadlift

10 Dumbbell Reverse Lunge(5/leg)

100 meter Sprint

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Complete 10 Rounds of the following

1 minute to Sprint 100 Yards and recover

2 minutes to Sprint 200 Yards and recover

Continue working back and forth between 100 and 200 yards until you have completed 10 rounds.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell.

Complete 5 Rounds of the following:

1/1 Turkish Getup

8 Goblet Squats

16 Kettlebell Swings

Workout Date: 
Monday, January 28, 2019