Weekly Work-Outs

September 23, 2020

"I do not frustrate the grace of God: for if righteousness come by the law, then Christ is dead in vain." Galatians 2:21

 

Monday, September 28

Warm-up: 2 X 20 second lizard stretch, per side & 20 second Child's pose

4 Rounds:
- 20 (total) Bicycles
- 20 Flutter Kicks, per leg
4 Rounds
- 10 Push Ups
- 10 Reverse Crunches
4 Rounds
- 20 Double Crunches
- 20 Arm Haulers

 

Tuesday, September 29

Warm-Up: 2 X Down Dog calf stretch & 20 second pigeon stretch, per side (This video’s good, BUT don’t force your front shin to 90 degrees! That can hurt the knee…let it go where it’s comfy)

 

15 minutes:

- 10 Burpees

- 20 (total) Lunge Mountain Climbers

- 20 (total) alternating Plank Hip Dips

- 10 Bag/Dumbbell Bent Over Rows

 

Wednesday, September 30

Warm-Up: Cat-Cow poses, Down Dog, & 20 second pigeon stretch, per side (This video’s good, BUT don’t force your front shin to 90 degrees! That can hurt the knee…let it go where it’s comfy)

3 Rounds:

- 20 (total) Glute Bridge alternating Leg Extensions

- 10 Glute Bridge Chest Flyes

- 3 Rounds:

- 10 Curtsey Lunges, per side

- 10 Air/Jump Squats

3 Rounds:

- 10 V-Ups

- 15 Slider Leg Curls (add weight if needed)

 

Friday, October 2

Warm-Up: - 20 Arm Circles, per direction - 30 sec Puppy Pose - 15 sec Thread the Needle, per arm

Hearts: Curls

Diamonds: Chair Dips

Spades: Push Ups

Clubs: Plank Surrenders

 

*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.*

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