Weekly Work-Outs
"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
- 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.*
