Monday Workout: Good News First

Good news!  We made it to the end of the month!  Bad news!  We get burpees in this week’s workout.  Four rounds.

 

1 min cardio
curtsy	30
flies	20
burpees	10
opposite knees	30
YTA	10
brains	10

 

Monday Workout: How Hard

As always, how hard the workout is depends on us.  When we choose heavier weights or change up the tempo (both faster and slower can be harder, depending), we are deciding how difficult things are going to be.  Choose wisely, for today’s body.  Three rounds, or the number that is appropriate for right now.

 

suitcase swings	30
bench press	20
reverse fly	10
1 arm clean and press	30
db pullover with bridge	20
1 leg squat	10
(lunge) punches	30
flies	20
plank to pike	10

 

 

Monday Workout: Back

We’re doing some stuff that focuses on the back of the body this week.  Our hammies will notice those db kicks.  Kettle bell swings work the entire back of the body.  And tap backs get those glutes working.  Three rounds.

 

db kicks	30
rows	20
YTA	10
kb swings	30
kb twists	20
kb 8s	10
tap backs	30
kickbacks	20
scissors	10

 

Monday Workout: Everything, but not on a bagel

We’ve got a little of everything this week:  a bit of rotation with the db circles, some lateral motion with the squat to leg lift, some balance work, and, of course, lifting.  Three rounds.

 

db circles	30
flies	20
Arnold press	10
jacks	30
bench press	20
curls	10
squat to leg lift/tick tock	30
1 leg deadlift	20
femur arcs	10

 

Monday Workout: Upper and Core

One of the things we’re working on this week is weight bearing on the upper body.  For bonus points, all the exercises that work on that also work on our core strength.  Three rounds.

 

step touch	30
renegade rows	20
hip rotations	10
step ups	30
good morning/deadlift	20
diamond pushup	10
woodchoppers	30
skullcrushers	20
plank up down	10

  

Monday Workout: Extra

End of the month means extra challenge!  We’ve got a little of everything in this workout:  balance, cardio challenge, lateral movement, stability work, and, of course, weights.  Four rounds.

 

1 min cardio
Bulgarian split squat	30
flies	20
Arnold press	10
squat raise/tick tock	30
bench press	20
windscreen wipers	10

 

Monday Workout: Good Move

I love a good balance move.  Those single leg deadlifts challenge us.  And, if we choose to do the YTA on one foot, we get extra bonus balance points.  Three rounds.

 

kb swings	30
kb twist	20
kb 8s	10
1 arm clean and press	30
1 leg deadlift	20
YTA	10
(lunge) punches	30
overhead press	20
plank to pike	10

 

Monday Workout: Weight Bearing

One of our focuses (foci?) this week is weight bearing on the arms.  Not only is this good for our arm strength, but also for our cores.  Three rounds.

 

jacks	30
(lunge to) curl	20
pushups	10
squat raise	30
kickbacks	20
quadruped lateral raise	10
db circle	30
row	20
lateral plank walk

 

Monday Workout: Practical

We’re doing some lateral motions this week and some practical stuff.  So, basically, it’s like life, which often goes sideways and requires us to carry stuff.  Three rounds.

 

skater jump	30
bench press	20
squat pop up	10
farmer carry	30
underhand bent over row	20
db hip thrust	10
leg kicks	30
flies	20
side banana

 

Monday Workout: Christmas in June

Last year I forgot our mid-year Christmas observation.  Not this time!  The 12 days of Christmas in June is important!

How it works, for those of us who don’t know or remember:  we do one push press.  Day 1 is over!  Yay!  On Day 2, we do two goblet squats and one push press.  And so on, until we have completed all 12 days.  Yes, I know this means we will have done 42 burpees.  You’re welcome.

 

1 push press

2 goblet squats

3 Overhead press

4 1 leg squats each leg

5 deadlifts

6 burpees

7 pushups

8 renegade rows

9 mountain climbers

10 jump lunges

11 kb swings

12 plyojacks

 

Monday Workout: Newer?

For the round lunges this week, you can choose to do front/side/back or the newer, fancier version:  cross front, front, diagonal front, side, diagonal back, back, curtsy.  Three rounds.

 

kb swings	30
kb twists	20
kb 8x	10
step ups	30
gorilla row	20
round lunges	10
opposite knees	30
pushups	20
plank/side plank	10