Weekly Workouts: 03/25/2019 - 03/31/2019

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MONDAY WORKOUT

EQUIPMENT NEEDED: None

4 Rounds:

45 seconds Star Jumps, 15 seconds REST

45  seconds Partner Pallof Press, 15 seconds REST

45 seconds Side Lunges, 15 seconds REST

45 seconds Plank with Shoulder Taps, 15 seconds REST

45 seconds Run, 45 seconds REST

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell.

#1: Complete 7 minutes of the following ladder

Goblet Squats, 1 Kettlebell Swings

2 Goblet Squats, 2 Kettlebell Swings

Goblet Squats, 3 Kettlebell Swings

Goblet Squats, 4 Kettlebell Swings

continue until time expires. Record the highest amount of reps you completed. Rest 2 minutes, then…

#2: Complete as many rounds as possible in 7 minutes of

100-yard Sprint

10  Kettlebell Swings

Pushups

WEDNESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete 4 Rounds of the following

45 seconds Reverse Lunge Steps, Rest 15 seconds

Then…Complete as many rounds as possible in 3 minutes

10 Russian Kettlebell Swings

10 Box Step-Ups

10 Squat Thrusts

THURSDAY WORKOUT

EQUIPMENT NEEDED: None.

Complete as many rounds as possible in 16 minutes

15 Total Body Extensions

12 Mountain Hoppers (per leg)

Hip Thrusts

Lateral Lunge (6 per leg)

Squats

100-Yard Sprint

FRIDAY WORKOUT

EQUIPMENT NEEDED: Dumbbells.

Complete 14 minutes of the following sequence

Pushups on Dumbbells

Dumbbell Bent Over Row

Dumbbell Front Squat

Dumbbell Push Press

7/3 One Arm Dumbbell Snatch/Dumbbell Windmills (per arm) ***Do 7 Snatch on right arm immediately followed by 3 Windmills, then switch to the left arm for 7 Snatch and 3 Windmills***

100-Yard Sprint

Then…

3 rounds:

20 X-Situps

40 secondsHollow Body Hold

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 1 mile. Rest exactly ½ the amount of time it took you to run the mile.

2 Rounds:

Run 0.5 mile. Rest exactly ½ the amount of time it took you to run the 0.5 mile.

2 Rounds:

Run 0.25 mile. Rest exactly ½ the amount of time it took you to run the 0.25 mile.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

#1: Every Minute on the Minute for 10 minutes

1 Turkish Getup

*Odd Minutes = Strong Side

*Even Minutes = Stronger Side

#2: Every Minute on the Minute for 20 minutes

Press

One Arm Kettlebell Swings

*Odd Minutes = Strong Side

*Even Minutes = Stronger Side

Workout Date: 
Monday, March 25, 2019