Weekly Work-Outs: Merry Christmas!
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:
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:
2 Rounds:
- 30 seconds Flutter Kicks
- 10-20 Push Ups
- 30 seconds V-Ups (Straight/Bent Leg)
- 10-20 Push Ups
Stretch
