November 3, 2019 kory_muehlhauser

Weekly Workouts: 11/4/2019 – 11/10/2019

Mama Mugavero after conquering Mount Mansfield

MONDAY WORKOUT 

EQUIPMENT NEEDED: None.

Complete 15 minutes of the following:

20 Glute Bridge

10 Pushups

20 Reverse Lunge Steps (Alternating, 10/leg)

10 V-ups

Skip 100M, Run Backwards 100M

#2

3 Rounds

30 seconds of Jingle Jangles

30 seconds rest

30 seconds of Mountain Climbers

30 seconds rest

TUESDAY WORKOUT 

EQUIPMENT NEEDED:  Kettlebell

Complete 19 minutes of work.

8 left and 8 right One Arm Kettlebell Suitcase Deadlift

8 Kettlebell Floor Press

8 left and 8 right Kettlebell Split Squat

8 left and 8 right  Lawnmower Row

Run 100M

WEDNESDAY WORKOUT 

EQUIPMENT NEEDED: Dumbbells

Complete 4 Rounds of the following

30 seconds Dumbbell Plank Rows

30 seconds Dumbbell Reverse Lunge(left leg forward)

30 seconds Dumbbell Reverse Lunge (right leg forward)

30 seconds Pushups on Dumbbells

30 seconds Dumbbell Front Squat

30 seconds REST

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).

5 Rounds

8 Goblet Squats

8/8 One Arm Kettlebell Push Press

8/8 One Arm Kettlebell Suitcase Deadlift

SATURDAY WORKOUT 

EQUIPMENT NEEDED: Timing Device.

Run 1 mile

Rest 2 minutes

SUNDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s).

Complete 5 Rounds:

1 Turkish Getups  (Strong)

10 Single Arm Kettlebell Swings (Strong)

1 Turkish Getup (Stronger)

10 Single Arm Kettlebell Swings (Stronger)

Increase weights each round if possible.