October 20, 2019 kory_muehlhauser

Weekly Workouts 10/21/2019 – 10/27/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Part 1:

Complete 35 seconds of work at each station. Rest for 25 seconds and rotate to the next station.  Complete 4 rounds:

Station 1: Pallof Press

Station 2: Glute Bridge w/Resistance Band

Station 3: Reverse Lunge Steps

Station 4: Jingle Jangles

Part 2:

ABtober!

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 12 minutes of the following:

10 Goblet Squats

5 left and 5 right Kettlebell Clean and Press

5 left and 5 right single leg deadlift

40 front rack (or goblet hold) march steps

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Complete 5 rounds:

10 Dumbbell Floor Press w/ Glute Bridge

6 left and 6 right Dumbbell Plank Rows

10 Dumbbell Front Squat

10 Broad Jumps

THURSDAY WORKOUT

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

Part 1:

Option A

Complete 12 minutes of work

8 left and 8 right goblet hold Split Squats

20 Pushup-to-Plank

10 left and 10 right Single Arm Kettlebell Swings

30M Slow Crawl

Option B

8 left and 8 right Split Squats

20 Pushup-to-Plank

20 Total Body Extensions

30M Slow Crawl

Part 2:

Complete the following:

4 rounds of 20 seconds of Mountain Hoppers, 10 seconds of rest

4 rounds of 20 seconds Situps, 10 seconds rest

4 rounds of 20 seconds Jumping Squats, 10 seconds rest

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete 5 rounds: 10 left and 10 right light single-arm swings, 5 left and 5 right moderate weight single-arm swings, 10 heavy two-handed swings

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 2 miles

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Part 1

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

Part 2

Every minute on the minute for 15 minutes, complete 8 left and 8 right single-arm swings