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)

10 Suitcase Crunches

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

4 Goblet Squats

**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

2 Goblet Squats

3 Kettlebell Swings

Sprint 100 yards

Rung #2:

2 Pushups

4 Goblet Squats

6 Kettlebell Swings

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.