Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts

Monday, August 11, 2025

Monday Workout: Two!






Balance and a little plyometrics, what’s not to like?  (Well, if plyometrics are not for you, substitute as needed…)  Three rounds.

 

skater jump

30

flies

20

renegade rows

10

 

 

tap backs

30

1 leg deadlifts

20

1 leg squats

10

 

 

suitcase swings

30

skullcrushers

20

Russian twist

10


Monday, August 4, 2025

Monday Workout: More Punch!






Punching was fun last week, so we’re doing a little more this week!  Three rounds.

 

kb swings

30

kb twists

20

kb 8x

10

 

 

db to knee

30

bench press

20

YTA

10

 

 

(lunge) punches

30

deadlifts

20

pretty princesses

10

 

Monday, July 28, 2025

Monday Workout: Variety!






End of the month means variety!  This week we box!  Three rounds, or as many as you have time for.

 

straight punch left

50

squats

30

hooks left

25

hooks right

25

pushups

10

straight punch right

50

butterfly crunch

20

uppercut left

25

uppercut right

25

plank

 

 

Monday, July 21, 2025

Monday Workout: Plane Noises Optional






We’re working in multiple planes again today, going front to back, side to side, and twisting.  Three rounds.

 

jacks

30

kickbacks

20

renegade rows

10

 

 

squat raise

30

flies

20

reverse flies

10

 

 

woodchoppers

30

good mornings

20

brains

10

 

Monday, July 14, 2025

Monday Workout: Choose!






Choose your level of challenge today!  Add the back lunge if you feel like you need more and omit it if you don’t!  Three rounds.

 

step ups/step up to back lunge

30

deadlift to curl

20

skullcrushers

10

 

 

kb alt arm swing

30

kb hammer curl

20

kb halo

10

 

 

tick tock

30

bench press

20

butterfly crunch

10

 

Monday, July 7, 2025

Monday Workout: Form






This week we’re working on form.  Take the time to nail it in the prisoner squats and the plank saw.  Three rounds.

 

db circle

30

flies

20

db pullover with bridge

10

 

 

prisoner squat

30

farmer carry

20

shoulder tap pushup

10

 

 

mountain climbers

30

row

20

plank saw

10


Monday, June 30, 2025

Monday Workout: We made it!






We made it to the end of another month!  Hooray for us!  But there is still a workout to do.  Four rounds.

 

1 min cardio

 

 

 

kb alt arm swing

30

bench press

20

YTA

10

burpees

10

kickbacks

20

pretty princesses

10

 

Monday, June 23, 2025

Monday Workout: More Challenge!






We’re modifying an exercise we already do to make it more of a challenge today.  Instead of our usual leg kicks, we’re adding a medicine ball or dumbbell to the mix.  Hold the weight overhead and as you kick up a leg, lower the weight toward your toe.  Then return to start.  Three rounds.

 

 

ball kicks

30

flies

20

front raise

10

 

 

1 arm clean and press

30

bench press

20

quadruped lateral raise

10

 

 

jacks

30

rows

20

chest lift

10


Monday, June 16, 2025

Monday Workout: Lunge Jumps!






It has been a while since we did lunge jumps.  No time like the present!  Three rounds.

 

lunge jumps

30

renegade rows

20

curls

10

 

 

woodchoppers

30

skullcrushers

20

pushups

10

 

 

squat to leg lift

30

deadlift/good morning

20

Russian twist

10

 

Monday, June 9, 2025

Workout: All the Fun!






We’ve got all kinds of fun today.  Some balance work, some rotation, and some plain old compound exercises.  Three rounds.

 

step ups

30

flies

20

pushups

10

 

 

squat raise

30

bench press

20

overhead press

10

 

 

lunge twist

30

1 leg squat

20

brains

10

 

Monday, June 2, 2025

Monday Workout: Knee Friendly






This is a great workout for those of us whose knees are not always friendly.  Three rounds.

 

kb swings

30

kb twist

20

kb 8s

10

 

 

step touch

30

rows

20

reverse fly

10

 

 

woodchoppers

30

kickbacks

20

scissor legs

10


Monday, May 26, 2025

Monday Workout: Whatever Works







We’ve got a short circuit this week.  Use your favorite cardio for the minute (I use my spin bike, but jacks or jump rope or running in place or whatever gets your heart rate up is fine!).  Four rounds.

 

1 minute cardio

 

 

 

woodchoppers

30

flies

20

burpees

10

opposite knees

30

lateral raise

10

brains

10