Weekly Work-Outs
“There is therefore now no condemnation to them which are in Christ Jesus, who walk not after the flesh, but after the Spirit.” Romans 8:1
Sunday, October 17, 2021
Let's do Bench!
3 Rounds:
- 10 Bulgarian Lunges/Split Squats, per leg
3 Rounds:
- 15 Bent Over Rows
- 2 X 1-Leg Dragon Flags, per side (on the bench)
- 10 Hips down to Flag (on the bench) **I need to make a video for this one
Monday, October 18, 2021
Recovery Day: Body weight exercises and stretch
Tuesday, October 19, 2021
3 Rounds:
- 10 Slider Adductors, per side
- 14 Slider Leg Curls or 7 One-Leg Slider Leg Curls, per leg
3 Rounds:
- 15 Fire Hydrants, per leg
- 10 Banded Mountain Climbers (with/without band), per leg
Stretch
1 mile Easy Run
Wednesday, October 20, 2021
4 Rounds:
- Barbell Curls
- Barbell Shoulder Presses
4 Rounds:
- 5 Pull Ups
- 10 Close Hand Push Ups
Thursday, October 21, 2021
15 minutes:
- 10 Back Flies
- 10 Lateral Raises
- 10 Burpees
- 20 Arm Haulers
Friday, October 22, 2021
- Deadlifts X 10 (135), 10 (135), 10 (155), 4 (175), 2 (175)
- 2 X 1-Leg Dragon Flags, per side (on the bench)
- 10 Hips down to Flag (on the bench)
*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.*
