April 28, 2019 admin

Weekly Workouts: 04/29/2019 – 05/05/2019

Coach Sharee is ready for the May swing challenge!

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Every minute on the minute for 6 minutes, complete:

6 left and 6 right Reverse Lunge Steps

Squat Thrusts

Then, every minute on the minute for 6 minutes, complete:

10 Jumping Squats

10 Total Body Extensions

Then, complete 3 rounds of the following:

40 seconds Jingle Jangles, 20 seconds rest

40 seconds Flutter Kicks, 20 seconds rest

TUESDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

In 20 minutes, complete as many rounds as possible of the following:

15 Kettlebell Swings

10 Goblet Squats

5/5 Lawnmower Row

Pushups

15 Kettlebell Swings

Sprint 100 Meters

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

6 Rounds (22 Minute Cap)

10 Dumbbell Romanian Deadlift

10 Dumbbell Push Press

5/5 Dumbbell Reverse Lunge

5/5 Dumbbell Plank Rows

15 Dumbbell Thrusters

Rest 1 Minute

THURSDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

Complete as many rounds as possible in 16 minutes:

40 Meter Suitcase Carry

8L/8R Kettlebell Split Squat

20 Plank with Shoulder Taps

16 Kettlebell Figure Eight w/Hold

Then, complete the following:

21 Kettlebell Swings

21 Situps

15 Kettlebell Swings

15 Situps

Kettlebell Swings

 9 Situps

FRIDAY WORKOUT

EQUIPMENT NEEDED:  None

Complete as many rounds as possible of the following in 18 minutes:

20 Plank with Shoulder Taps

15 Squats

10 Pushups

Squat Thrusts

Skip 100 Meters

20 Side Lunges

15 Total Body Extensions

10 Dips           

Sit Throughs(5 Left/ 5 Right)

Run 100 Meters

SATURDAY WORKOUT

EQUIPMENT NEEDED:  Timing Device.

Complete following sequence 3 times

Run 30 seconds, Rest 30 seconds

Run 60 seconds Rest 60 seconds

Run 90 seconds, Rest 90 seconds

SUNDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell(s)

#1: Complete the following (5 minute CAP)

Complete 5 Rounds:

10/10 One Arm Kettlebell Swings

Then, rest exactly 1 minute and do #2

#2: Complete the following

5 Rounds:

1/1 Turkish Getups