Monday Workout: Short and Different!

End of the month means time for a shorter circuit just to wake up our bodies with something different.  Four rounds!

 

1 min cardio
mountain climbers	30
lunge twist	20
1 leg squat	10
kb swing	30
renegade row	20
chest lift	10

 

Monday Workout: Compound

We’re all about the compound exercises this week to build our metabolisms and challenge our bodies.  Three rounds.

 

plank jacks	30
lunge to curl	20
Arnold press	10
sumo squat to high pull	30
flies	20
1 leg deadlift	10
leg kicks	30
bench press	20
pretty princess	10

 

Monday Workout: Planes!

We are working in every plane this week: sagittal, frontal, and transverse.  In other words, we’re going back and forth, side to side, and twisting!  This, plus the asymmetric exercises, will help with our balance and core control.  Three rounds.

 

jacks	30
renegade rows	20
pushups	10
overhead curtsy	30
deadlifts	20
1 leg squat	10
side lunge 1 arm row/raise	30
lateral raise	20
brains	10

 

Monday Workout: Sideways!

Working in the frontal plane (that is, side to side, like we do with squat to leg lift) is goo practice for when life goes sideways on us.  Three rounds.

 

kb alternate arm swing	30
kb hammer curl	20
kb halo	10
squat to leg lift	30
bench press	20
skullcrushers	10
mountain climbers	30
flies	20
V sit press	10

  

Monday Workout: Core and Balance

 

This week we’re working balance and core throughout the workout!  Three rounds.

 

1 arm clean and press	30
1 leg scaption	20
truck driver	10
woodchoppers	30
rows	20
kickbacks	10
step ups	30
curls	20
femur arcs	10

 

Monday Workout: All Kinds of Fun

 

Time for another shorter circuit!  Four rounds full of compound exercises should be fun!

 

1 min cardio
squat to leg lift	30
flies	20
overhead press	10
deadlift to curl	30
renegade row	20
brains	10

 

Monday Workout: Weight Bearing

There are a couple of weight bearing exercises on the arms this week, just for fun.  Three rounds.

 

 

kb swings	30
kb twists	20
kb 8s or overyets	10
squat raises	30
bench press	20
spiderman pushup	10
skier jumps	30
flies	20
pretty princesses	10

 

Monday Workout: Challenges

There are a couple of challenges built into this one.  Obviously, burpees are back.  But we’re also adding jumping (if appropriate!) to our squats and recruiting our muscles a little differently with star plank.  Three rounds.

 

woodchoppers	30
rows	20
burpees	10
suitcase swings	30
skullcrushers	20
1 leg deadlift	10
(jump) squats	30
lateral raise	20
star plank	10

Monday Workout: Back

This week, we’re doing a couple of things that work the back of the body.  Three rounds.

 

 

jacks	30
flies	20
bench dips	10
step ups	30
renegade row	20
1 leg squat	10
mountain climbers	30
bench press	20
plank	10

  

Monday Workout: Busy!

This week we’re doing a shorter circuit.  We’ve got plenty of compound exercises to keep us busy and make us strong.  Four rounds.

 

1 min cardio
(lunge) punches	30
rows	20
Arnold press	10
burpees	10
clean and press	20
brains	10

Monday Workout: Swing!

This week we’re doing two kinds of swinging, one with the kettle bell and one with a pair of dumbbells.  Notice how they feel slightly different!  Three rounds.

 

kb alternate arm swing	30
kb bottom up press	20
kb halo	10
split squat pulldown	30
flies	20
pushups	10
suitcase swing	30
bench press	20
pretty princesses	10

 

Monday Workout: Weight Bearing

The last set in this workout is all about weight bearing on the arms and core control.  It is all right to modify the plank jacks or renegade rows to the regular version as needed.  Three rounds.

 

woodchoppers	30
deadlifts	20
curls	10
squat heel lift	30
kickbacks	20
truck driver	10
plank jacks	30
renegade rows	20
plank	10