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weekly work-outs

"Moreover, brethren, I declare unto you the gospel which I preached unto you, which also ye have received, and wherein ye stand; By which also ye are saved, if ye keep in memory what I preached unto you, unless ye have believed in vain. For I delivered unto you first of all that which I also received, how that Christ died for our sins according to the scriptures; And that he was buried, and that he rose again the third day according to the scriptures: And that he was seen of Cephas, then of the twelve: After that, he was seen of above five hundred brethren at once; of whom the greater part remain unto this present, but some are fallen asleep." 1 Corinthians 15:1-6

Monday, January 4

Flipping through a deck of cards, perform repetitions of the number on the card, being 2-14 reps (Jack=11, Queen=12, King=13, Ace=14)

Hearts: Broomstick Squats

Diamonds: Burpees

Spades: Alternating Mt. Climbers, per side

Clubs: Broomstick Good Mornings

Tuesday, January 5


- Push Ups

- Mt. Climber Lunges, per leg

- Bent Over Rows

- Shoulder Presses

- Thrusters (with bag)

Wednesday, January 6

3 Rounds:

- 1 minute Superman Hold

- 10 Burpees

- 15 Push Ups

3 Rounds:

- 20 Overhead Passes, per side

- 10 Prone Pillow Overhead Raises

- 10 Plank Hip Dips, per side

- 10 Pillow Kicks, per leg

Thursday, January 7

7 Rounds

- 7 Slider Leg Curls

- 7 Single Leg Glute Bridges, per leg

- 7 Glute Bridge Dumbbell or Bag Press

- 7 Glute Bridges

- 7 Full Roll Ups

Friday, January 8

5 Rounds:

- Sit Ups with an Overhead Press

- 15 Russian Twists, per side

5 Rounds:

- 10 Bicep Curls

- 10 Back Flies

- 10 Tricep Kickbacks

*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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