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Weekly Work-OUts

"...if ye have heard of the dispensation of the grace of God which is given me to you-ward: how that by revelation he made known unto me the mystery; (as I wrote afore in few words, whereby, when ye read, ye may understand my knowledge in the mystery of Christ) which in other ages was not made known unto the sons of men, as it is now revealed unto his holy apostles and prophets by the Spirit; that the Gentiles should be fellowheirs, and of the same body, and partakers of his promise in Christ by the gospel..." Ephesians 3:2-6


5 Rounds:

- 10 Prone Opposite Arm-Leg Raises, per side

- 10-20 Push Ups

- 10 Glute Bridge Chest Flyes

- 10 Back Flies


Donkey Complex & 12 Body Weight Good Mornings

3 Rounds:

- 14 Slider Leg Curls or 7 One-Leg Slider Leg Curls, per leg

- 10 Alternating Curtsey Lunges

3 Rounds:

- 10 Slider Adductors, per side

- 10 Squat Hold Lunges, per leg


4 Rounds:

- 6 Single Leg Bicep Curls, per side

- 10-15 Skull Crushers

4 Rounds:

- 10 Seated Shoulder Presses

- 10 Close Hand Push Ups


4 Rounds:

- 10 (total) Lateral Jump Burpees

- 10 Bent Over Rows

4 Rounds:

- 10 Back Lunge Side Kicks, per side

- 10 In & Out Jump Squats


5 Rounds:

- Side Glute Medius Leg Circles X 10 front and 10 back

- 20 Flutter Kicks, per side (optional: flutter kicks with weight)

- 15 Pretzels, per side

- 7 Sit Kicks, per side

- 10 Plank Hip Dips, per side

*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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