December 15, 2019 kory_muehlhauser

Weekly Workouts: 12/16/2019 – 12/22/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

“The 12 Bodyweight Days of Christmas”

The workout is performed following the progression of days in the song “The 12 Days of Christmas”. Start at Day 1 and cruise all the way through Day 12. Each time you add a new day, you still need to perform the previous day’s movement. For example, on Day 5 you will do: 5 Mountain Climbers, 4 Donkey Kicks, 3 Burpees, 2 Jumping Squats, and 1 200-Yard Sprint.

1 200-Yard Sprint

Jumping Squats

Burpees

4  Donkey Kicks

Mountain Climbers

Total Body Extensions

Clapping Pushups OR Pushups

Box Jumps OR Box Step-Ups

Hip Thrusts

10 Squats

11 V-ups

12 Walking Lunge Steps (per leg)

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Part 1:

Every Minute on the minute for 16 minutes complete the following:

Minute 1: 5 left and 5 right Kettlebell Clean and Press

Minute 2: 35 second Slow Crawl

Minute 3: 10 Goblet Squats and 2-5 Pushups

Minute 4: 30 seconds Hand-to-Hand Kettlebell Swings

Part 2:

Complete 3 rounds:

30 second Hollow Body Hold, 20 seconds rest

30 second Plank Drags, 20 seconds rest

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbell

Complete 4 Rounds:

8 Dumbbell Floor Press

8 left and 8 right Dumbbell Reverse Lunge

8 left and 8 right Dumbbell Plank Rows

8 left and 8 right One Arm Dumbbell Snatch

THURSDAY WORKOUT

EQUIPMENT NEEDED: Dumbbells (Morning WA) or None (Afternoon WA)

MORNING

“The 12 Dumbbell Days of Christmas”

The workout is performed following the progression of days in the song “The 12 Days of Christmas”. Start at Day 1 and cruise all the way through Day 12. Each time you add a new day, you still need to perform the previous day’s movement. For example, on Day 6 you will do: 6 Bent Over Row, 5 One Arm Dumbbell Snatch, 4 Thrusters, 3 Burpees with Dumbbells, 2 Dumbbell Windmills (per side), and 1 Manmaker.

1  Manmakers

2  Dumbbell Windmills (per side)

3  Burpees w/ Dumbbells

4  Dumbbell Thrusters

5  One Arm Dumbbell Snatch (per arm)

6  Dumbbell Bent Over Row

7  Dumbbell Push Press

8  Dumbbell Front Squat

9  Dumbbell Hang Power Clean

10  Dumbbell Suitcase Deadlifts

11  Low Carry Lunge Steps (per leg, hold dumbbells with arms fully extended at your sides)

1200 meter RUN!

AFTERNOON

Part 1:

Run for 3 Minutes

Part 2:

Complete 4 rounds:

40 seconds Jumping Squats or squats, 20 seconds rest

40 seconds Flutter Kicks, 20 seconds rest

40 seconds Total Body Extensions, 20 seconds rest

40 seconds Mountain Hoppers, 20 seconds rest

Part 3:

Run for 3 Minutes

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete the following swing ladder 5 times using increasing weights as you go up the ladder:

10 left and 10 right Single Arm Kettlebell Swings (lightest)

10 Hand-to-Hand Kettlebell Swings (light)

10 Kettlebell Swings (moderate)

10 Kettlebell Swings (heavy)

10 Kettlebell Swings (heaviest)

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device

Run 2 miles

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s)

Complete 5 Rounds:

1 left and 1 right Turkish Getups

12 left and 12 right Single Arm Kettlebell Swings