Monday Workout: Flexible

This workout is a flexible one.  Folks who want more challenge can add the back lunge to the step ups or swap renegade rows for the regular ones.  If jumping is not appropriate, folks can still get their rotational work done with curtsies.  And plain lateral raises are always available for those who don’t want to be on hands and knees.  Whatever folks choose, aim for three rounds.

 

step ups	30
rows	20
kickbacks	10
suitcase swings	30
bench press	20
quadruped lateral raise	10
skater jump/curtsy	30
flies	20
pretty princesses	10

 

Monday Workout: Distraction

There is a fair amount of weight-bearing on the arms in this workout.  That’s all right:  the hamstring curls will distract us.  (Or, as always, we can choose to modify.  We are adults and can make our own good decisions.)  The short circuit means—you guessed it—four rounds.

 

1 min cardio
mountain climbers	30
renegade row	20
hamstring curls	10
burpees	10
flies	20
plank to pike	10

 

Monday Workout: More or Less

This workout has some options built in.  Want to make it more challenging?  Add a back lunge to the step ups.  Need things a little easier?  Sub in plain pushups for the shoulder tap ones.  Three rounds.

 

step ups	30
deadlifts	20
skullcrushers	10
suitcase swings	30
rows	20
shoulder tap pushups	10
woodchoppers	30
bench press	20
V sit press	20

 

Monday Workout: Back to Back

This is a great workout for back strength.  Both the kettlebell swings and the good mornings work the whole back of the body.  The tap backs are not far behind (heh).  We need our back strength for the renegade rows and lateral raises as well!  Three rounds.

 

jacks	30
renegade row	20
lateral raise	10
kb alternate arm swing	30
kb hammer curl	20
kb halo	10
tap backs	30
good mornings	20
brains	20

Monday Workout: Across and Asymmetric

This week we’re doing some things across the body and asymmetrically, so we get bonus points for core and balance.  Three rounds.

 

ball kicks	30
flies	20
curls	10
alternate knees	30
bench press	20
db thrust	10
1 arm clean and press	30
rows	20
pretty princesses	20

 

Monday Workout: Halloween!

It’s festive, right?  (It’s not my fault that no exercises start with N and that I had to cheat a little on the E.)  Happy Halloween!  Three rounds.

 

H	high knees	30
A	Arnold press	10
L	lunge	20
L	lateral raise	10
O	oblique crunch	10
W	woodchopper	30
E	extend triceps	20
E	elbow plank
N	narrow squats	20

 

Monday Workout: Choose Wisely!

I’m still thinking about balance.  Today everybody gets to choose whether they’d rather do single leg squats or single leg deadlifts.  Three rounds.

 

kb swings	30
kb twist	20
kb 8x	10
db circles	30
1 leg squat or dead	20
plank up down	10
step ups	30
skullcrushers	20
Russian twist	10

 

Monday Workout: Planes and Gravity

We’re working in a couple of planes and in different orientations to gravity today.  That’s a fancy way of saying we’ve got a little of everything going on here, even burpees.  Three rounds.

 

step touch	30
bench press	20
YTA	10
plank jacks	30
flies	20
burpees	10
tap backs	30
deadlift/good morning	20
V sit press	10

Monday Workout: Hips

I’ve been thinking about hips and how they contribute to balance and posture.  Strong and mobile hips help all kinds of things, including lower back pain.  So we’re working on that this week.  Three rounds.

 

suitcase swings	30
rows	20
db thrust	10
1 arm clean and press	30
Arnold press	20
hip rotations	10
skater jump	30
kickbacks	20
side banana	10

Monday Workout: Four

You know what happens when we have a shorter circuit:  four rounds!

 

1 min cardio
db to knee	30
bench press	20
shoulder tap pushups	10
squat to leg lift	30
row	20
V sit press	10

Monday Workout: Coordinate!

When we do compound exercises like the lunge to overhead press, we have to work all of our body parts together.  Sometimes it may feel like we have too many to coordinate, but we’ll get it with practice.  Three rounds.

 

jacks	30
(lunge to) overhead press	20
curls	10
kb swings	30
kb twist	20
kb 8x	10
woodchoppers	30
flies	20
scissors	10