Weekly Work-Outs: in memory of the 2,977
“Sorrow is better than laughter: for by the sadness of the countenance the heart is made better.” Ecclesiastes 7:3
In Honor of the 2,977
Tuesday, September 8
2 Rounds for 1000 Reps:
100 (total) High Knees/Marches
50 Air Squats
50 Push Ups
50 Arm Haulers
100 (total) Bicycles
50 (total) Flutter Kicks
50 Arm Haulers
* Split the reps, like 2 X 25 push ups and 25 sit ups, as needed.
Wednesday, September 9
2 Rounds for 1000 Reps:
100 Jumping Jacks
100 (total) Glute Kicks
50 (total) Swimmers
100 Crunches
50 (total) Heel Taps
50 (total) alternating Fire Hydrants
* Split the reps, like 2 X 25 push ups and 25 sit ups, as needed.
Thursday, September 10
977 Reps:
100 Jump Rope OR No Rope Skips
50 (total) Star Sit Ups
50 (total) alternating Donkey Kicks
100 Jump Rope OR No Rope Skips
50 Arm Circles back
50 (total) alternating Leg-Arm Raises
100 Jump Rope OR No Rope Skips
50 (total) Star Sit Ups
50 (total) Donkey Kicks
77 Jump Rope OR No Rope Skips
50 Arm Circles forward
50 Arm Circles back
50 (total) alternating Leg-Arm Raises
Friday, September 11
Perform the following 9 exercises for 11 minutes:
1. 11 Jump/Air Squats
2. 11 Push Ups
3. 11 Burpees
4. 11 Slider Leg Curls
5. 11 Sit Ups
6. 11 Sumo Dead lifts
7. 11 Bent Over Rows
8. 11 Shoulder Press
9. 11 Thrusters
*If you engage in this activity, you do so voluntarily, assuming all risk of potential injury; so please be safe, abide by any health restrictions and ensure approval from your primary physician.*
