May 12, 2019 admin

Weekly Workouts: 05/13/2019 – 05/19/2019

MONDAY WORKOUT 

EQUIPMENT NEEDED: None.

Complete as many rounds as possible in 16 minutes 

10 Plank with Shoulder Taps

20 Lateral Lunge (10/leg)

4-10 Pushups

20 Situps

Run 200 Yards

Then, every minute on the minute for 5 minutes complete 16 Total Body Extensions

TUESDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s)

#1:Every Minute on the Minute for 12 Minutes

10 Kettlebell Swings

Goblet Squats

Rest 2-3 minutes, then…

#2: Every minute on the minute for 7 minutes

6/6 Kettlebell Snatch (6 Strong Arm / 6 Stronger Arm) (modification: kettlebell push press)

WEDNESDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

#1:Complete 3 Rounds of the following

1 minute Goblet Squats

1 minute SLOW Mountain Climbers          

1 minute Russian Kettlebell Swings

1 minute Suitcase Crunches

1 minute MAX reps 25-yard Shuttle Run (25 yards out and back) 

1 minute REST

THURSDAY WORKOUT 

EQUIPMENT NEEDED: None

Complete 5 Rounds of the following

30 seconds Reverse Lunge Steps, 15 seconds REST

30 seconds Jumping Jacks, 15 seconds REST

30 seconds Plank with Shoulder Taps, 15 seconds REST

30 seconds Box Step-Ups, 15 seconds REST

30 seconds Kettlebell Swings, 15 seconds REST

30 seconds Jumping Jacks, 15 seconds REST

FRIDAY WORKOUT 

EQUIPMENT NEEDED: Dumbbells.

Complete as many rounds as possible in 16 minutes

12 Dumbbell Romanian Deadlift

Dumbbell Bent Over Row

Dumbbell Reverse Lunge (per leg)

Dumbbell Shoulder Press

Run 350 yards 

Rest 2 Minutes…then… 

Complete 4 minutes of the following:

30 Mountain Hoppers(each leg is 1 rep)

15 Situps

Tuck Jumps

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Complete 4 Rounds:

Run 0.5 miles

Rest 2 minutes.

SUNDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

Complete the following. 

5 Rounds:

10 One Arm Kettlebell Swings (strong)

10 One Arm Kettlebell Swings (stronger)

At the conclusion of 5 Rounds, rest exactly 1 minute, then…

5 Rounds:

Turkish Getups (strong)

Turkish Getups (stronger)