Weekly work-Outs

"For the gifts and calling of God are without repentance." Romans 11:29


“But we have this treasure in earthen vessels, that the excellency of the power may be of God, and not of us. We are troubled on every side, yet not distressed; we are perplexed, but not in despair; persecuted, but not forsaken; cast down, but not destroyed; always bearing about in the body the dying of the Lord Jesus, that the life also of Jesus might be made manifest in our body. For we which live are alway delivered unto death for Jesus' sake, that the life also of Jesus might be made manifest in our mortal flesh.” 2 Corinthians 4: 7-11


Monday, September 13, 2021

5K Run


Tuesday, September 14, 2021

Donkey Complex

3 Rounds:

- 10 Bulgarian Split Squats or 10 Alternating Lunges, per leg

- 10 X 1 Arm Front Squats, per side

2 Rounds:

- 10 Single Leg, Feet Elevated Hip Thrusts, per side

- 5-10 Curtsey Lunge w/ Romanian Deadlift, per side


Wednesday, September 15, 2021

4 Rounds:

- 10 Reverse Grip Curls

- 10 Close Hand Push Ups

- 10 Back Flies

- 10 Yoga Push Ups

- 10 Plank Hip Dips, per side


Thursday, September 16, 2021


4 Rounds:

- 10 Boat Pose Shoulder Presses, feet down for assistance or add weight for advanced

- 15 V-Sit Flutter Kicks, per leg

- 10 Alternating Bent Over Rows, per side

- 10 Curl Thrusters

- 12 Seated Overhead Tricep Extensions


*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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