Monday Workout: Choose Your Own!

So I’m on vacation this week, but I won’t leave y’all in the lurch.  In fact, my after-Christmas present is that you get to choose your own workout using the 30-20-10 format.  Here’s how it works.  From the chart at the bottom, you will choose three exercises from the 30 column, three from the 20 column, and three from the 10 column, making sure that one of the 10s is from after the space (because we all need an ab exercise!).  Then arrange the choices into a workout and do three rounds.

 

For example, you might choose woodchoppers, jacks, and clean and press from the 30 column; lunges, deadlifts, and curls from the 20 column; and lateral raises, burpees (yeah, I’m sure everyone is going to pick those!), and pretty princesses from the 10 column.  Your workout would then look like this:

 

woodchoppers	30
lunges	20
lateral raises	10
jacks	30
deadlifts	20
burpees	10
clean and press	30
curls	20
pretty princesses	10

 

From there, you can do three rounds and get on with life.

 

If, however, you would rather be shot than do burpees, I have good news!  You don’t have to pick that option.  You could choose pushups or YTA instead!  If you hate lunges (and who doesn’t?), you can choose kickbacks or bench presses or anything else on the list.

 

Now, since I gave an example workout, there is a choice even for the decision-challenged—do the sample!  Otherwise, here is the list of choices.

 

30	20	10
woodchoppers	squats	round lunges
mountain climbers	lunges	lateral raise
jacks	deadlifts	skullcrushers
plank jacks	bench press	YTA
jump squats	fly	pushups
jump lunges	row	burpees
ball slams	kickback
overhead high knees	curls
opposite knees	reverse fly
clean and press
1 arm clean and press		Russian twist
squat to leg lift		pretty princesses
suitcase swings		brains
		femur arcs
		quadruped
		roll out abs

 

Now go play.  And have a Happy New Year!  I will not be posting again until January!