Weekly Workouts: 02/04/2019 - 02/10/2019

Don't miss out on our February small group.  The entire program may be completed in a virtual meeting format, so there's no need to come back to the gym again after your workouts.  

MONDAY WORKOUT

EQUIPMENT NEEDED:  None.

Complete as many rounds as possible in 18 minutes

10 Plank with Shoulder Taps

20 Lateral Lunge  (10/leg)

5-10 Pushups

20 Situps

Run 350 Yards

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s)

#1: Every Minute on the Minute for 12 Minutes

12 Kettlebell Swings

3 Goblet Squats

Rest 2-3 minutes, then…

#2:  Every minute on the minute for 7 minutes

7/7 Kettlebell Snatch  (7 Strong Arm / 7 Stronger Arm)

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  None.

Complete 10 Rounds of the following:

20 Mountain Climbers  (per leg)

10 V-ups

5 Squat Thrusts

**Rest 30 seconds between rounds**

THURSDAY WORKOUT

EQUIPMENT NEEDED:  None

Complete as many rounds as possible in 21 minutes

20 X-Situps

5 Squat Thrusts

20 Mountain Hoppers

5 Squat Thrusts

20 Speed Skaters (10/side)

Skip 200 Yards

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell.

15 minutes to complete as much as possible of the following Grinder!

15 Kettlebell Swings, 2 Goblet Squats, 1 Pushups

14 Kettlebell Swings, 2 Goblet Squats, 2 Pushups

13 Kettlebell Swings, 2 Goblet Squats, 3 Pushups

12 Kettlebell Swings, 2 Goblet Squats, 4 Pushups

11 Kettlebell Swings, 2 Goblet Squats, 5 Pushups

…Continue to 1 Kettlebell Swings, 2 Goblet Squats, 15 Pushups

FRIDAY FLAB AWAY:

30 Windshield Wipers (Floor)  (each side is ½ rep)

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device

Complete the following

Run 0.5 miles, Rest 2 minutes

Sprint 100 Yards, Rest 30 seconds

Sprint 100 Yards, Rest 30 seconds

Run 0.25 miles, Rest 1 minute

Sprint 100 Yards, Rest 30 seconds

Sprint 100 Yards, Rest 30 seconds

Run 0.5 miles, Done!

SUNDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell.

Complete 5 Rounds of the following Kettlebell Complex. Rest 2 minutes between rounds.

1 Turkish Getup (strong)

5 Kettlebell Press (strong)

7 Kettlebell Swings (strong)

***Repeat on stronger arm.***

Workout Date: 
Monday, February 4, 2019