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
21-15-9:
- Push Ups
- Mt. Climber Lunges, per leg
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.*
