February 16, 2020 kory_muehlhauser

Weekly Workouts: 02/17/2020 – 02/23/2020

MONDAY 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 Pushup-to-Plank, 15 seconds REST

30 seconds Box Step-Ups, 15 seconds REST

30 seconds Total Body Extensions, 15 seconds REST

30 seconds Jumping Jacks, 15 seconds REST

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

#1: Complete 3 Rounds of the following.  Rest during each minute of work if needed.

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

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbell

Complete as many rounds as possible in 16 minutes

12 Dumbbell Romanian Deadlift

9 Dumbbell Bent Over Row

6 Dumbbell Reverse Lunge (per leg)

3 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

5 Tuck Jumps

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell or None

Workout A:

Complete as many rounds of the following as possible in 20 minutes:

20 Kettlebell Swings

10 (5L/5R) One Arm Kettlebell Push Press

20 Kettlebell Figure Eight w/Hold

10 Kettlebell Heartbeats

50M (25M L/ 25M R) Suitcase Carry

Workout B:

#1

Complete 5 rounds of the following:

40 seconds Lateral Lunge (alternate legs each rep)

40 seconds Dive Bomber Pushups

40 seconds Squats

40 seconds  Sit Throughs

#2

Complete 3 rounds of the following:

20 second StrongFirst Plank

 

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

#1: Every 30 seconds for 7 minutes, complete (alternate between the two movements)

10 Kettlebell Swings

3, 4 or 5 Squat Thrusts

***Rest 2 minutes before #2***

#2: Complete as many rounds as possible in 10 minutes

8 Goblet Squats

4/4 Reverse Lunge Steps

8/8 Plank with Shoulder Taps

4/4 Lateral Lunge

Sprint 100 yards

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device and/or Air Bike or Rower.

Run

10 Rounds:

Sprint 100 yards, Rest 45 seconds

Then…

5 Rounds:

Sprint 200 yards, Rest 90 seconds

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s)

Complete 5 Rounds:

1 Turkish Getups(strong)

12 Single Arm Kettlebell Swings (strong)

5 Pushups

1 Turkish Getups(stronger)

12 Single Arm Kettlebell Swings (stronger)