Monday Workout: Shake Up

As you know, at the end of the month we try to shake things up a bit.  This format will look fairly familiar, in that the exercises come in threes, but we’re doing it differently.  We’ll only do 10 reps of each exercise, so we can choose heavier weights, and we will repeat each group three times before moving on to the next one.  Some of us will love this format and some of us will look forward to next week instead.

 

3 sets of 10 each
squat	lunges
overhead press	bent over row
bridge with leg lift	crunches
deadlift
dips
pushups
bird dog
Russian twist
plank

Monday Workout: Lots of Balance

We’re working balance here in a variety of ways.  The jacks activate our lateral body, which is important for our righting response (that thing where we catch ourselves as we start to fall).  We’re strengthening all the way around our core musculature with deadlifts, dumbbell circles, renegade rows, and brains.  We’re practicing our single leg squats.  And, of course, we’re just getting plain stronger.  Three rounds.

 

jacks	30
deadlifts	20
1 leg squats	10
db circle	30
skullcrushers	20
renegade row	10
squat raise	30
overhead press	20
brains	10

 

Monday Workout: 3D

As three-dimensional beings, it’s good to remember that we can move lots of different ways.  We are working laterally, sagitally, and diagonally today.  Three rounds.

 

step touch	30
bench press	20
Arnold press	10
suitcase swing	30
rows	20
pushup with shoulder tap	10
woodchppers	30
Bulgarian split squat	20
plank saw	10

 

Monday Workout: Opposites

Sometimes it is fun to do an exercise and its opposite back to back like we do this week with the flies and reverse flies.  Punching forward and then kicking back has a similar feel.  Three rounds.

 

db kicks	30
flies	20
reverse flies	10
kb alt arm swing	30
kb hammer curl	20
kb halo	10
(lunge) punches	30
kickbacks	20
side banana	10

 

Monday Workout: I did not

Month end means a short circuit.  My clients have figured out that doing a short circuit four times is not easier than doing a longer circuit three times.  Did I say it would be?  I did not.  The point in doing a different shape of workout is that it challenges our bodies in different ways.  Four rounds.

 

1 min cardio
tap backs	30
bench press	20
squat pop up	10
woodchoppers	30
renegade rows	20
scissors	10

 

Monday Workout: K-needs

Some of us have knee issues.  The knee-friendlier versions of exercises are the second ones where there is a choice.  This is your periodic reminder that you can always substitute exercises that work better for your particular body.  I am not the boss of you.  But do three rounds.  If you want.

 

squat to leg lift/ticktock	30
(lunge to) curl	20
1 leg db pass	10
1 arm clean and press	30
skullcrushers	20
renegade rows	10
farmer carry	30
squat heel lift or calf raises	20
plank with toe touch	10

 

Monday Workout: Core

This workout has a bunch of exercises that challenge our core musculature.  Enjoy three rounds!

 

jacks	30
flies	20
curls	10
woodchoppers	30
bench press	20
YTA	10
mountain climbers	30
db pullover with bridge	20
brains	10

 

Monday Workout: Step!

New month!  Might be time to step things up?  Literally?  If you want more challenge, choose heavier weights!  Three rounds.

 

step ups	30
rows	20
quadruped lateral raise	10
kb swings	30
kb twist	20
kb 8s	10
skater jump or ticktock	30
kickbacks	20
pretty princesses	10

 

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