Monday Workout: Usual

This week we’re just doing our usual compound exercises.  Full body work is always good.  Three rounds.

 

jacks	30
good morning/deadlift	20
Arnold press	10
squat raise	30
bench press	20
pushups	10
suitcase swing	30
flies	20
Russian twist	10

 

Monday Workout: Bit Different

The end-of-month circuit, as usual, is a bit different.  My goals with the shorter circuit include some cardio challenge (see woodchoppers immediately after a minute of cardio of choice, and back to back burpees and tap backs), some endurance challenge (doing the other exercises in the circuit after the cardio bits without resting), and practice with challenge (hiya, burpees!).  As always, I love my compound exercises that work a bunch of stuff at once.  Ideally, we do four rounds, but use good judgment about what is best.

 

1 min cardio
woodchoppers	30
flies	20
burpees	10
tap backs	30
bench press	20
brains	10

  

Monday Workout: Still Obsessing About Balance

Balance requires lots of things, from proprioception to strong stabilizers and more.  The compound exercises here and the ones that work asymmetrically help us improve balance.  Three rounds.

 

jacks	30
skullcrushers	20
renegade rows	10
kb alt arm swing	30
kb hammer curl	20
kb halo	10
1 arm clean and press	30
Arnold press	20
windscreen wipers	10

 

Monday Workout: More Balance

One thing I get from doing my continuing education courses is new variations on exercises.  This week, we’re doing round lunges, but instead of just lunging front, side, and back, we’re adding the diagonals (lunge front, lunge diagonal front, lunge side, lunge diagonal back, lunge back, lunge diagonal back across, lunge front diagonal across).  It’s a lot of directional change, but it’s practical for life, which doesn’t always move the way we expect.  Three rounds.

 

db circles	30
bench press	20
round lunges	10
mountain climbers	30
flies	20
pushups	10
squat to leg lift	30
rows	20
brains	10

 

Monday Workout: Balance

I’ve had balance on my mind lately, so we’re working it with the calf raises and the squat heel lift.  Three rounds.

 

ball to knee	30
calf raises	20
quadruped lateral raise	10
squat heel lift	30
kickbacks	20
db pullover with bridge	10
plank jacks	30
good morning/deadlift	20
pretty prinesses	10

 

Monday Workout: Pace

We’re working a lot of different things in this short circuit.  Pace yourself!  Four rounds.

 

1 min cardio
squat raise	30
flies	20
burpees	10
suitcase swings	30
1 leg deadlift	20
plank/side plank

 

Monday Workout: As Needed

As always, we need to modify for our bodies.  When I write “jacks,” you can do crouch jacks, plyojacks, ordinary jacks, or modified jacks, depending on what works.  Choose weights that work for you.  Do your YTA on a ball or bench or standing.  Workouts have to work for us and with us.  Three rounds.

 

kb swings	30
kb twists	20
kb 8s	10
jacks	30
skullcrushers	20
YTA	10
squat to leg lift/ticktock	30
overhead press	20
brains	10

 

Monday Workout: Punch

Sometimes I forget about an exercise for a while.  It’s time to punch things!  Three rounds.

 

(lunge) punches	30
bench press	20
1 leg squat	10
1 arm clean and press	30
flies	20
renegade row	10
woodchoppers	30
deadlift	20
pretty princesses	10

  

Monday Workout: New

New month, new challenge.  Usually we do ten pushups.  Today we’re trying a set of twenty.  Three rounds.

 

suitcase swing	30
rows	20
kickbacks	10
mountain climbers	30
pushups	20
reverse flies	10
db circles	30
(lunge to) curl	20
hamstring curls	10

 

Monday Workout: Sneaky

It’s the end of the month and I’m feeling sneaky.  So we have squat pop ups this week, which are like the bottom half of a burpee.  Four rounds.

 

1 min cardio
woodchoppers	30
flies	20
squat pop up	10
opposite knees	30
bench press	20
plank saw	10

 

Monday Workout: Balance Lots of Ways

We’re working balance in a variety of ways this week.  Obviously, the single leg work works on it, but the skier jumps and the dumbbell pullovers with bridge also recruit what we need when we have to balance.  Three rounds.

 

tap backs	30
1 leg deadlift	20
1 leg squat	10
squat raise	30
gorilla row	20
curls	10
skier jump	30
db pullover with bridge	20
brains	10