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

Warm-Up: 4 Hip Circles, per leg, 4 Squat-Lunges, per leg, 4 Lizard Lunges, per leg & 4 Mt. Climber Lunges, per leg

3 Rounds for Time:

20 Mt. Climbers, per leg

20 Bicycles, per side

20 Push Ups

20 Burpees

20 Air Squats

20 Jumping Jacks

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 Thrusters (with bag)

- 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.*

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