Weekly Work-Outs

“Knowing that a man is not justified by the works of the law, but by the faith of Jesus Christ, even we have believed in Jesus Christ, that we might be justified by the faith of Christ, and not by the works of the law: for by the works of the law shall no flesh be justified.” Galatians 2:16

Monday, September 5, 2022

3 Rounds of Warm-Up:

- 10 Sumo Deadlifts w/ 2 X 20# Dumbbells

- 10 Bent Over Rows

- 10 Curl Thrusters

4 Rounds:

- 10 Barbell Deadlifts

- 10 Reverse Flyes

2 Rounds:

- 10 Side Bends, per side

- 10 Jefferson Curls


Tuesday, September 6, 2022

5 Rounds:

- 10 Close Hand Push Ups

- 30 second Wall Squat w/ isometric curl

- 10-15 Push Ups

- 10 Single Leg Bicep Curl with Lateral Raise Hold, per side

- 10 Burpees


Wednesday, September 7, 2022

Rest Day


Thursday, September 8, 2022

3 Rounds:

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

- Seated Leg Raises over Dumbbell X 10 over & back, per leg

3 Rounds:

- 10 Copenhagen Leg Raises, per side

- 10 Curtsey Lunge Side Kick, per side

- 10 Alternating Jump Lunges OR Alternating Back Lunges, per leg

- 15 Frog Pumps


Friday, September 9, 2022

3 Rounds:

- 6 Pull Ups

- 20 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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