Monday Workout: They Get Easier

Yes, we are doing burpees this week.  They never get easier if we never do them.  Three rounds.

 

woodchoppers	30
good mornings/deadlifts	20
burpees	10
db kicks	30
Bulgarian split squat	20
hip rotations	10
1 arm clean & press	30
rows	20
plank to pike	10

 

Monday Workout: Customize!

This is one of those workouts that we can customize based on how much we want to push ourselves.  If we want to go easier, we can (obviously) use lighter weights and we can do regular/modified jacks in place of the plank jacks.  If we want to go hard, we choose the heavier kettle bell, heavier weights generally, and maybe we add weights and/or reverse lunges to our step ups.  Three rounds.

 

kb alt arm swings	30
kb hammer curls	20
kb halo	10
plank jacks	30
bench press	20
Arnold press	10
step up	30
flies	20
side banana

Monday Workout: Mix

We’ve got a good mix of stuff for the end of the month.  Try for four rounds.

 

1 min cardio
plank jacks	30
gorilla row	20
pushups	10
skater jump/curtsy	30
flies	20
windscreen wipers	10

 

Monday Workout: Slow then not

We start slow on this one and then we get a bit more intense and complicated with our compound exercises.  Three rounds.

 

opposite knees	30
good morning/deadlift	20
1 leg db pass	10
squat raise	30
(lunge to) curl to overhead press	20
truck driver	10
db circles	30
kickbacks	20
toe reaches	10

Monday Workout: Strong Arms

I am in the mood for arm and core strength, so we have exercises that work all the way around the arms, some upper body weight-bearing, and various core challenges.  Three rounds.

 

squat to leg lift/ticktock	30
bench press	20
bench dips	10
woodchoppers	30
flies	20
renegade rows	10
1 arm clean and press	30
curls	20
butterfly crunch	10

 

Monday Workout: Impact and Balance

We’re working on impact and balance today.  If jumping is not your thing, sub regular squats and side lunges for the jumping kind.  Three rounds.

 

(jump) squats	30
rows	20
round lunges	10
kb swings	30
kb twist	20
kb 8s	10
lateral bound	30
kickbacks	20
plank up down	10

 

Monday Workout: Short

We’ve got a lot going on in a short circuit today.  Choose the step up to reverse lunge for more challenge.  Four rounds.

 

1 min cardio
step ups or step up to reverse lunge	30
pushups	10
flies	20
squat raise	30
renegade row	20
V sit press	10

Monday Workout: Compound and Balance

We’re working compound exercises and balance this week.  Three rounds.

 

push press	30
curls	20
bench dips	10
woodchoppers	30
skullcrushers	20
truck driver	10
1 leg deadlift row	30
db thrust	20
Russian twist	10

 

Monday Workout: Classic

We’ve got all the classics this week.  Vary the difficulty by varying the weight or speed or complexity (as in substituting plyojacks or modified jacks for jacks).  Three rounds.

 

jacks	30
bench press	20
YTA	10
kb alt arm swing	30
kb hammer curl	20
kb halo	10
mountain climbers	30
flies	20
brains	10

 

Monday Workout: Not a Fork

Welcome to the new year!  We’ve got challenges galore in this workout.  If your holidays were spent lifting nothing but forks, please pace yourself.  Three rounds.

 

ball kicks	30
deadlifts/good mornings	20
goblet pour	10
step touch	30
Bulgarian split squat	20
Arnold press	10
1 arm clean and press	30
rows	20
pretty princesses	10

 

Monday Workout: Benchmark

It’s the last week of the year and I’m taking time off.  So it’s a great time for a benchmark workout.  Grab a friend because for this one you want somebody with you in person.

Basically, what we’re doing this time is taking some of our basic exercises and seeing how far we can go.  Start each of the first seven exercises with ten reps at a weight that is easy.  Then increase the weight until you can only do one good-looking rep.  It is really good to have a buddy to spot you for safety when you are going for your one-rep max.  I mean it.

 

For the pushups, pretty princesses, and brains, you do as many as you can.

 

There are lots of ways to organize this, but personally, I am impatient, so I choose to superset an upper body and a lower body exercise to reduce the time I’m just standing around.  It’s also perfectly acceptable to take one exercise and do it to the end with appropriate rest periods (at least a couple minutes between the heavy sets!) before moving on to the next exercise.  You do you.

 

Then save the results so you can compare them with next year’s!

 

	start	end
squats
deadlifts
bench press
fly
row
kickback
pushups to fail
pretty princesses
brains