August 18, 2019 kory_muehlhauser

Weekly Workouts 08/19/2019 – 08/25/2019

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MONDAY WORKOUT

EQUIPMENT NEEDED: None

Part 1:

Complete as many rounds as possible in 14 minutes

5 Pushups

10 Squats

15 Jumping Jacks

20 Total Body Extensions

Run 100 Meters.

Part 2:

4 Rounds of 20 second StrongFirst Plank, 20 seconds rest

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Part 1:

Complete as many rounds as possible in 16 minutes:

10 Kettlebell Swings

5 left and 5 right One Arm Kettlebell Push Press

10 Goblet Squats

5 left and 5 right Lawnmower Row

10 Kettlebell Swings

Crawl 30 Meters

Part 2:

4 Rounds of 20 second StrongFirst Plank, 20 seconds rest

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Part 1:

Complete 5 supersets:

8 Dumbbell Front Squat

5 left and 5 right Dumbbell Plank Rows

Part 2:

Complete 3 rounds of the following:

40 seconds Jingle Jangles, 20 seconds rest

40 seconds Lateral Lunge, 20 seconds rest

40 seconds Mountain Climbers, 20 seconds rest

THURSDAY WORKOUT

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

Workout A

Part 1:

Every minute on the minute for 10 minutes complete the following:

Even minutes: 6 left and 6 right goblet hold Reverse Lunge Steps

Odd Minutes: 6 left and 6 right Kettlebell Clean and Press

Part 2:

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

Even minutes: 16 Kettlebell Figure 8

Odd Minutes:  16 Kettlebell Swings

Workout B

Complete 4 rounds of the following:

40 seconds Box Step-Ups, 20 seconds rest

40 seconds Plank with Shoulder Taps, 20 seconds rest

40 seconds Skipping, rest 20 seconds

40 seconds Glute Bridge, 20 seconds rest

40 seconds Dead Bugs, 20 seconds rest

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete the following in order:

Run 100 Meters.

100  Single Arm Kettlebell Swings

80 Jumping Squats

60 Sit Throughs

40 One Arm Dumbbell Snatch

20 Squat Thrusts

Run 100 Meters.

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 2 miles for time.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete 5 rounds. Try to increase weights each round:

1 left and 1 right Turkish Getups

10 left and 10 right Single Arm Kettlebell Swings