weekly Workouts

"For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us." Romans 8:18

Monday, January 11

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: Bicycles, per leg

Diamonds: Push Ups

Spades: Russian Twists, per side

Clubs: Flutter Kicks, per side

Tuesday, January 12

3 Rounds:

- 10 Alternating Lunges, per side

- 10 Sumo Deadlifts

3 Rounds:

- 10 Alternating Jump Lunges OR Alternating Back Lunges

- 10 Bent Over Rows

Wednesday, January 13

3 Rounds:

- 10 (total) Push Up Side Planks

- 30 Arm Haulers

3 Rounds:

- 10 Side Plank Up & Under, per side

- 10 Half Burpees

3 Rounds:

- 10 Backpack/Kettlebell Swings

- 10 Thrusters (with bag)

Thursday, January 14

21-15-9 X

- Slider Adductors, per side

- V-Ups

- Slider Leg Curls

- Sit Ups with an Overhead Press

- Fire Hydrants, per leg

Friday, January 15

3 Rounds:

- 10 Shoulder Presses

- 10 Lying Shoulder Rotations, per side

5-10 Rounds:

- 10 Curls

- 10 Chair Dips

*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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