Weekly Work-Outs
For the word of God is quick, and powerful, and sharper than any twoedged sword, piercing even to the dividing asunder of soul and spirit, and of the joints and marrow, and is a discerner of the thoughts and intents of the heart. Hebrews 4:12
Tuesday
15 minutes:
1 minute Burpees
10 Thrusters
30 (total) Flutter Kicks
10 V-Ups
20 (total) Bicycles
Wednesday
4 Rounds:
1 min Wall Squat
10 Alternating Side Lunges, per leg
10 One Leg Slider Leg Curls, per side OR 20 with Two Legs
Thursday
Go through the list once and if it’s not enough, go again!
30 sec Double Crunches
30 sec Bicycles
30 sec Russian Twists
30 sec Reverse Crunches
30 sec Left Side Plank
30 sec Right Side Plank
Friday
4 Rounds:
- 10 Hammer Curls
- 10 Lateral Raise to Cuban Press (avoid any portion that causes shoulder discomfort; ask for alternate exercise, if needed)
- 20 Chair Dips
4 Rounds:
- 10 Prone Lateral Raises
- 10-20 Push Ups
- 20 Chest Flyes
*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.*