Weekly Work-Outs: Ho Ho Ho, Don't Let Your Belly Grow!


12/11/2017

Perform each 30 sec Work, 30 sec Rest for 3 min of each exercise:

- Side Jump Burpees

- Rower, Versa Climber, Treadmill (no

motor) or Spin Bike

- Slider Mt. Climbers

- Thrusters

- Flutter Kicks

- Reverse Burpees/Leg Raises

12/12/2017

Hearts: V-Ups

Diamonds: Push Ups

Spades: Slider V-Ups

Clubs: Arm Haulers

12/13/2017

4 Rounds:

- 10 Box Step Ups, per leg

- 10 Good Mornings

- 10 (total) Aerobesque Flyes

12/14/2017

2 min Jump Rope/Jumping Jacks

2 min of: 10 Battle Rope Slams, 5 Box Jumps

5 min:

- 5 Straight Bar High Elbow Bar-to-Sternum Bent Over Rows

- 5 Straight Bar Anterior Raises

- 5 Straight Bar Shoulder Press

2 min Jump Rope/Jumping Jacks

2 min of: 10 Battle Rope Slams, 5 Box Jumps

5 min:

- 5 Straight Bar High Elbow Bar-to-Sternum Bent Over Rows

- 5 Straight Bar Anterior Raises

- 5 Straight Bar Shoulder Press

12/15/2017

4 Rounds:

- 5 Pull Ups

- 10 Cable Rows

- 10 Bent Over Rows

- 10 Dumbbell Chest Flyes

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