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

Donkey Complex

4 Rounds:

• 10 Pistol Squats, per leg

• 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!

1. 30 sec Double Crunches

2. 30 sec Bicycles

3. 30 sec Russian Twists

4. 30 sec Reverse Crunches

5. 30 sec Left Side Plank

6. 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.*