Monday Workout: Glutes

It’s time to work the glutes!  Among other things, of course.  Three rounds.

 

 

step up (reverse lunge)	30
deadlift/good morning	20
donkey kick	10
1 arm clean and press	30
rows	20
bridge chest press	10
opposite knees	30
kickbacks	20
plank walk	10

  

Monday Workout: Prize?

We made it to the end of another month.  Sadly, our prize is burpees.  This is a short circuit, so try four rounds.

 

1 min cardio
skier jumps	30
bench press	20
pushup renegade row	10
flies	20
burpees	10
pretty princesses	10

 

Monday Workout: Plyo

Plyometrics are good for most of us.  A little impact with the ground helps keep our bones strong.  However, if jumping is not indicated for you, please do the side lunges instead of the lateral bounds.  Three rounds.

 

squat to leg lift	30
bench press	20
overhead press	10
lateral bound/side lunge	30
flies	20
upright row	10
woodchoppers	30
skullcrushers	20
Russian twist	10

 

Monday Workout: Weight Bearing

The first set is all about weight bearing on the arms.  If that is not appropriate for you, feel free to sub regular jacks and rows, saving your arms for the pushups.  Three rounds.

 

plank jacks	30
renegade rows	20
pushups	10
leg kicks	30
deadlifts/good mornings	20
Arnold press	10
suitcase swing	30
1 leg squat	20
brains	10

Workout: Posture

One of this week’s themes is posture.  Holding the hands behind the head during squats helps ensure that the back stays nice and straight.  Three rounds.

 

kb swings	30
kb twist	20
kb 8s	10
prisoner squat	30
rows	20
kickbacks	10
tap backs	30
curls	20
windscreen wiper	10

 

Monday Workout: Bulgarian!

This week we’re doing Bulgarian split squats.  People with troublesome knees can substitute either lunges (to reduce the load) or any other exercise they like.  Three rounds.

 

mountain climbers	30
bulgarian split squat	20
farmer carry	10
squat raise	30
bench press	20
lateral raise	10
woodchoppers	30
flies	20
plank up down	10

  

Monday Workout: Different!

End of the month means a different kind of workout format!  Do as many rounds as there is time for!

 

Elevated glute bridge	30
reverse lunge to press	40
db floor chest press	40
underhand bent over row	40
squat pop up	10
skater jump	40

Monday Workout: Been A While

It’s been a while since we did balance work.  Same goes for the burpees.  We’re fixing that today.  Three rounds.

 

(lunge) punches	30
1 leg deadlift	20
1 leg squat	10
mountain climbers	30
rows	20
burpees	10
suitcase swings	30
kickbacks	20
brains	10

 

Monday Workout: Everything

We’re working pretty much everything this week.  Three rounds.

 

kb alternate arm swing	30
kb hammer curl	20
kb halo	10
squat to leg lift	30
good morning/deadlift	20
Arnold press	10
woodchoppers	30
lunges	20
pretty princesses	10

Monday Workout: New Combinations!

New exercises, even if they’re combinations of old exercises, keep our brains fresh.  Three rounds.

 

(lateral lunge to) curtsy	30
flies	20
db hip thrust	10
skier jump	30
rows	20
curls	10
step ups	30
bench press	20
side banana	10

 

Monday Workout: Switch!

End of the month means a little switch in format to keep our minds and bodies awake and growing!  Three to four rounds, depending on time and energy.

 

1 min cardio
(lunge) punches	30
rows	20
bench dip	10
leg kicks	30
skullcrushers	20
Russian twist	10

 

Monday Workout: Related!

The renegade row and the plank to pike are related exercises.  Skill building while we build strength for the win!  Three rounds.

 

jacks	30
good mornings/deadlifts	20
renegade row	10
squat raise	30
bench press	20
truck driver	10
suitcase swing	30
flies	20
plank to pike	10

 

Monday Workout: New Things to Try!

This week we have a couple of new exercises to keep things fresh!  Three rounds.

 

 

suitcase swings	30
rows	20
alternating crossbody front raise	10
woodchoppers	30
kickbacks	20
db pullover with bridge	10
mountain climbers	30
curls	20
brains	10