Weekly Work-Outs: Merry Christmas!

December 15, 2017

12/18/2017

2 min Jump Rope/Jumping Jacks

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

5 min:

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

- 5 Straight Bar Anterior Raises

- 5 Straight Bar Shoulder Press

 

12/19/2017

3 Rounds:

- 1 min Treadmill (no motor)

- 1 min Wall Squat

3 min:

- 10 Slider Leg Curls

- 20 (total) Slider Mt. Climbers

5 min:

- 5 Lunges, per leg

- 10 (total) alternating Jump Lunges

- 10 Good Mornings

 

Christmas Break Home Work-Outs:

 

Day 1: Lower Body & Core

Warm Up: Donkey Complex and Leg Swings

5 min of: 

- 10 Good Mornings

- 20 Alternating Back Lunges

2 Rounds:

- 30 seconds Flutter Kicks

- 20 Jump Squats

- 30 seconds V-Ups (Straight/Bent Leg)

- 20 Jump Squats

Donkey Complex and Stretch

 

Day 2: Upper Body & Core

Warm Up: Arm Circles Forward and Backward, 20 Prone Overhead Arm Lifts, 20 Prone Lateral Arm Lifts

5 min of: 

- 10 V-Ups

- 10-20 Push Ups

2 Rounds:

- 30 seconds Flutter Kicks

- 10-20 Push Ups

- 30 seconds V-Ups (Straight/Bent Leg)

- 10-20 Push Ups

Stretch

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