Weekly work-outs
“To know wisdom and instruction; to perceive the words of understanding; To receive the instruction of wisdom, justice, and judgment, and equity; To give subtilty to the simple, to the young man knowledge and discretion.” Proverbs 1:2-4
Monday, December 7
Warm-Up: Donkey Complex, Leg Swings
Flipping through a deck of cards, perform repetitions of the number on the card, 2-14 reps (Jack=11, Queen=12, King=13, Ace=14)
Hearts: Air Squats
Diamonds: Burpees
Spades: Bent Over Rows
Clubs: Broomstick Good Mornings Or Romanian Deadlifts
Tuesday, December 8
3 Rounds for Time:
20 Mt. Climbers, per leg
20 Bicycles, per side
20 Push Ups
20 Burpees
20 Air Squats
20 High Knees, per side
Wednesday, December 9
Rest Day (get outside for a walk/run)
Thursday, December 10
Warm-Up: 5 X Cat Cows; 10 Half Roll Backs
5 Rounds:
- 10 Full Roll Ups
- 10 Arm Pumps with Half Roll Back Hold
- 10 Toe Taps, per leg
- 10 Alternating Supermans, per side
- 20 Arm Haulers
Friday, December 11
Warm-Up: 5 X Cat Cows; 10 Broomstick Good Mornings; 10 Arm Circles Forward and Back
3 Rounds:
- 10 Romanian Deadlifts
- 10 Bag/Dumbbell Bent Over Rows
- 10 Upright Rows
- 10 Shoulder Presses
- 10 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.*