Weekly Work-Outs


Day One:

Hearts: Burpees

Diamonds: Push Ups

Spades: Sit Ups

Clubs: Air/Jump Squats

Day Two:

4 Rounds:

- 5 Punching Bag Flips

- 10 Burpees

- 20 Alternating Battle Ropes, per side

- 15 Kettlebell Swings

Day Three:

3 Rounds:

- 45 second Wall Balls

- 45 second Wall Squat

3 Rounds:

- 45 second Battle Ropes

- 45 second Front Plank

3 Rounds:

- 45 second Slider Mt. Climbers

- 45 second V-Ups

*Alternate with a partner, if possible.

Day Four:

3 Rounds:

- 10 Left Arm Lying Shoulder Abductions

- 10 Right Arm Lying Shoulder Abductions

- 20 X 4-Count Flutter Kicks

3 Rounds:

- 10 Dumbbell Lateral Raises

- 10 V-Ups

- 10 Seated Dumbbell Should Press

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