September 29, 2019 kory_muehlhauser

Weekly Workouts: 09/30/2019 – 10/06/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: Mini Band

Run .25 Mile

Complete 3 Rounds:

10 Glute Bridge w/Resistance Band

10 Pushups

20 left and 20 right Lateral Band Walk

10 Mini Band Rows

Run .25 Mile

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Part 1:

Every minute on the minute for 5 minutes, complete 16 Hand-to-Hand Kettlebell Swings.

Part 2:

Complete as many rounds as possible in 9 minutes.

1 left and 1 right Turkish Getups

10 Goblet Squats

6 left and 6 right One Arm Kettlebell Push Press

Part 3:

Every minute on the minute for 5 minutes, complete 16 Hand-to-Hand Kettlebell Swings.

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Every minute on the minute, complete the following:

Minute 1-4: 10 Dumbbell Front Squat

Minute 5-8: 10 Dumbbell Plank Rows

Minute 9-12:  16 X-Situps

THURSDAY WORKOUT

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

Complete as many rounds as possible in 15 minutes:

A: 10 Goblet Squats B: 10 Squats

A and B: Run 50 Meters forward

A and B: 20 Pushup-to-Plank

A and B: Run 50 Meters Backwards

A: 14 Kettlebell Figure 8 B: 14 Total Body Extensions

A and B: Run 50 Meters forward

A and B: 12 Glute Bridge

A and B: Run 50 Meters Backwards

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete as many rounds as possible in 16 minutes

Kettlebell Deadlift

10 Pushups

12 Goblet Squats

16 Kettlebell Swings 

Run 200 Yards

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 6- 100 Meter Sprints.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Part 1:

Every minute for 10 minutes, do one heavy Turkish Getups. Switch sides each minute.

Part 2:

Complete 50 left and 50 right Single Arm Kettlebell Swings