weekly Work-Outs

"But I would not have you to be ignorant, brethren, concerning them which are asleep, that ye sorrow not, even as others which have no hope. For if we believe that Jesus died and rose again, even so them also which sleep in Jesus will God bring with him. For this we say unto you by the word of the Lord, that we which are alive and remain unto the coming of the Lord shall not prevent them which are asleep. For the Lord himself shall descend from heaven with a shout, with the voice of the archangel, and with the trump of God: and the dead in Christ shall rise first: Then we which are alive and remain shall be caught up together with them in the clouds, to meet the Lord in the air: and so shall we ever be with the Lord. Wherefore comfort one another with these words." 1 Thessalonians 4:13-18


Monday, February 22

4 Rounds:

- 10 Skater Taps, per side

- 10 Squat Twists, per side

4 Rounds:

- 10 Skater Hops or Skater Hops with Reach, per side

- 10 Single Leg Deadlift Reaches, per leg


Tuesday, February 23

4 Rounds:

- 10 Bicep Curls

- 10 Back Flies

4 Rounds:

- 10 Bent Over Rows

- 10 Shoulder Presses

- 10 Burpees


Wednesday, February 24

Flipping through a deck of cards, perform repetitions of the number on the card, being 2-14 reps (Jack=11, Queen=12, King=13, Ace=14)

Hearts: Opposite Arm & Leg Lifts, per side

Diamonds: Arm Haulers X 2

Spades: V-Ups

Clubs: Russian Twists


Thursday, February 25

5 Rounds:

- 10 Lateral Raises

- 10 Thrusters (with bag)

- 10 Burpees

- 10 Push Ups


Friday, February 26

Warm-Up: Donkey Complex, Leg Swings

3 Rounds:

- 10 Fire Hydrant Kickbacks, per side

- 10 Adductor Bridges, per side

- 10 Hindu Push-Ups

3 Rounds:

- 15 Wall Squat Calf Raises Or Standing Calf Raises

- 10 Slider Leg Curls


*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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