Weekly Work-Outs

“The righteousness of thy testimonies is everlasting: give me understanding, and I shall live.” Ps. 1 1 9 : 1 4 4


Monday, November 9

50-40-30-20-10 repetitions of:

- Mt. Climbers, per leg

- Plank Hip Dips

- Russian Twists: https://youtu.be/EDCabvjJI1c

- Swimmers, per side

- Bicycle Crunches

- Arm Haulers

- Flutter Kicks

Tuesday, November 10

15 minutes:

- 10-15 Close Hand Push Ups

- 30 (total) Glute Bridge alternating Leg Extensions

- 10-15 Glute Bridge Dumbbell or Bag Press

- 20 Bag/Dumbbell Bent Over Rows


Thursday, November 12

Warm Up: 10 Cat Cows, Donkey Complex

15 minutes:

- 10-15 Push Ups or Counter Top Push Ups

- 30 Fire Hydrants, per leg

- 10-15 Glute Bridge Dumbbell or Bag Press

- 20 Bag/Dumbbell Bent Over Rows


Friday, November 13

4 Rounds:

- 10 Box Jumps OR 10 Alternating Step Ups

- 20, total, Plank Shoulder Taps (elevate feet for challenge)

- 15 Bicep Curls

- 10-15 Close Hand Push Ups


*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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