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

Monday Workout: Deceptive!

Farmer carry is one of those deceptive exercises.  We’re just walking around with weights; how hard can it be?  When I deep clean the studio, I do a LOT of farmer carries and let me say:  it is not easy.  Use the heaviest weights you can manage.  Three rounds.

 

db circles	30
skullcrushers	20
shoulder tap pushups	10
squat to leg lift/ticktock	30
flies	20
lateral raises	10
farmer carry	30
bench press	20
pretty princesses	10

 

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