August 25, 2019 kory_muehlhauser

08/26/2019 – 09/01/2019 Weekly Workouts

MONDAY WORKOUT

EQUIPMENT NEEDED: None

In 17 minutes, complete as many rounds as possible of the following ladder:

1 left and 1 right Lateral Lunge

1 Mini Band Row

1 left and 1 right Mini Band Plank Reach

1 Glute Bridge w/Resistance Band

1 Pushups

Run 1 lap

Repeat increasing reps by 1 for each movement each round. Do not increase the number of laps.  Complete one each round.

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Part 1:

Complete 12 Minutes of Work.

6 left and 6 right  Weighted Cossack Squat

6 left and 6 right One Arm Kettlebell Push Press

12 Kettlebell Figure 8

6 left and 6 right Kettlebell Halos

40 Cross Body Crawls

Part 2:

Tabata Abs

6 minutes, 20 seconds work, 10 seconds rest.

0-2 minutes: Hollow Body Hold

2-4 minutes: StrongFirst Plank

4-6 minutes: Side Plank

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Part 1:

Complete 4 Rounds:

8 Dumbbell Floor Press w/ Glute Bridge

8 Dumbbell Front Squat

8 left and 8 right One Arm Dumbbell Snatch

Part 2:

3 rounds:

40 seconds Mountain Climbers, 20 seconds rest

40 seconds Reverse Lunge Steps, 20 seconds rest

40 seconds Slow Crawl, 20 seconds rest

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells (A) or None (B)

Part 1:

Every minute on the minute, for 6 minutes, complete:

A: 10 Goblet Squats and 2 left and 2 right One Arm Kettlebell Push Press

B: 12 Jumping Squats and 3 Pushups

Part 2:

Every minute on the minute, for 6 minutes, complete:

A: 8 left and 8 right Single Arm Kettlebell Swings

B: 8 Total Body Extensions and 8 Sit Throughs

Part 3:

Every minute on the minute, for 6 minutes, complete:

A: 10 Kettlebell Heartbeats

B: 8 left and 8 right Lateral Lunge

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete 5 rounds:

5 HEAVY Kettlebell Swings

40 second front rack kettlebell carry

5 HEAVY Goblet Squats

40 second Farmer’s Carry

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 6- 200M sprints.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Every minute for 8 minutes, do one heavy Turkish Getups. Switch sides each minute.

Every  minute for 5 minutes, do 10 left and 10 right Single Arm Kettlebell Swings.