Weekly Workout
04/01/2019 – 04/07/2019
MONDAY WORKOUT
EQUIPMENT NEEDED: None.
#1: Complete as many rounds as possible in 12 minutes
20 Box Jumps or Box Step-Ups
15 Seal Jacks (add a mini band for some extra spice!)
10 Reverse Lunge Steps (5/leg)
5 Dead Bugs (per side)
***Rest 2 minutes, then…***
#2: Complete as many rounds as possible in 4 minutes
40-Yard Sprint (20 yards out and back)
TUESDAY WORKOUT
EQUIPMENT NEEDED: None.
Complete 4 Rounds of the following
40 seconds One Arm Kettlebell Swings (strong arm), 20 seconds to REST
40 seconds Windshield Wipers (Floor), 20 seconds REST
40 seconds One Arm Kettlebell Swings (stronger arm), 20 seconds
40 seconds X-Situps, 20 seconds to REST
30 seconds 20-yard Shuttle Run, 30 seconds to REST
WEDNESDAY WORKOUT
EQUIPMENT NEEDED: Dumbbells.
Complete 4 Rounds of the following
30 seconds Dumbbell Plank Rows
30 seconds Dumbbell Split Squats (left leg forward)
30 seconds Dumbbell Split Squats (right leg forward)
30 seconds Dumbbell Shoulder Press
30 seconds Dumbbell Front Squat
30 seconds REST
THURSDAY WORKOUT
EQUIPMENT NEEDED: Kettlebell(s).
Complete the following
#1: Every 30 seconds for 5 minutes
10 HEAVY Kettlebell Swings
**Rest 1 minute**
#2: Every minute on the minute for 7 minutes
Sprint 100 Yards
**Rest 2 minutes**
#3: Complete as many rounds as possible in 5 minutes
12 Plank Jacks
8 Sit Throughs (4/4)
4 Burpees
FRIDAY WORKOUT
Climb the ladder! Complete as many rungs as possible in 15 minutes
Rung #1:
1 Pushups
Sprint 100 yards
Rung #2:
2 Pushups
Sprint 100 yards
…Rung #3 is 3/6/9…continue adding reps in that manner until time expires.
SATURDAY WORKOUT
Complete one of the following
A. 6 x 400 meter Run
Rest 2 minutes between each
B. 6 x 500 meter Row (erg)
Rest 2 minutes between each
C. 6 x 1600 meter Airdyne / Bike
Rest 2 minutes between each
SUNDAY WORKOUT
EQUIPMENT NEEDED: Kettlebell(s)
Complete 5 Rounds of the following sequence
Minute 1: 1 Turkish Getup (strong)
Minute 2: 1 Turkish Getup (stronger)
Minute 3: 10 One Arm Kettlebell Swings (strong)
Minute 4: 10 One Arm Kettlebell Swings (stronger)
***Note: If possible, increase the weight of your kettlebell every round.