We have a lot going on this week. So many compound exercises! They’re good for burning calories, boosting metabolism, and improving coordination. Three rounds.
step ups | 30 |
lunge to twist | 20 |
quadruped lateral raise | 10 |
| |
squat to leg lift | 30 |
bench press | 20 |
reverse fly | 10 |
| |
woodchoppers | 30 |
flies | 20 |
V sit press | 10 |
Balance and a little plyometrics, what’s not to like? (Well, if plyometrics are not for you, substitute as needed…) Three rounds.
skater jump | 30 |
flies | 20 |
renegade rows | 10 |
| |
tap backs | 30 |
1 leg deadlifts | 20 |
1 leg squats | 10 |
| |
suitcase swings | 30 |
skullcrushers | 20 |
Russian twist | 10 |
Punching was fun last week, so we’re doing a little more this week! Three rounds.
kb swings | 30 |
kb twists | 20 |
kb 8x | 10 |
| |
db to knee | 30 |
bench press | 20 |
YTA | 10 |
| |
(lunge) punches | 30 |
deadlifts | 20 |
pretty princesses | 10 |
End of the month means variety! This week we box! Three rounds, or as many as you have time for.
straight punch left | 50 |
squats | 30 |
hooks left | 25 |
hooks right | 25 |
pushups | 10 |
straight punch right | 50 |
butterfly crunch | 20 |
uppercut left | 25 |
uppercut right | 25 |
plank | |
We’re working in multiple planes again today, going front to back, side to side, and twisting. Three rounds.
jacks | 30 |
kickbacks | 20 |
renegade rows | 10 |
| |
squat raise | 30 |
flies | 20 |
reverse flies | 10 |
| |
woodchoppers | 30 |
good mornings | 20 |
brains | 10 |
Choose your level of challenge today! Add the back lunge if you feel like you need more and omit it if you don’t! Three rounds.
step ups/step up to back lunge | 30 |
deadlift to curl | 20 |
skullcrushers | 10 |
| |
kb alt arm swing | 30 |
kb hammer curl | 20 |
kb halo | 10 |
| |
tick tock | 30 |
bench press | 20 |
butterfly crunch | 10 |
This week we’re working on form. Take the time to nail it in the prisoner squats and the plank saw. Three rounds.
db circle | 30 |
flies | 20 |
db pullover with bridge | 10 |
| |
prisoner squat | 30 |
farmer carry | 20 |
shoulder tap pushup | 10 |
| |
mountain climbers | 30 |
row | 20 |
plank saw | 10 |
