march · 2021. 2. 2. · 12 kettle bell swigs 12 lateral raises/front raise 24 weighted forward...
TRANSCRIPT
SUNDAY
15 BOX JUMPS15 (EACH LEG) KICKBACKS15 DEADLIFT15 PLIE SQUAT15 IN /OUT POP SQUAT15 (EACH SIDE) CRAB WALK
12 AIR SQUATS24 STEPUPS12 SUMO SQUAT W/ CALF RAISES12 STABILITY-BALL HAMSTRING CURL12 (EACH LEG) SINGLE LEG DUMBBELL DEADLIFT60 SEC WALL SIT WITH ALTERNATING CALF RAISES
15 HAMMER CURLS TO OVERHEAD PRESS15 PULLUPS15 BENT OVER DUMBBELL FLYES15 KETTLE BELL SWIGS15 LATERAL RAISES/FRONT RAISE24 WEIGHTED FORWARD PUNCHES
30 MINS – 5 ROUNDS, LEGS
30 MINS – 5 ROUNDS, LEGS
30 MINS – 5 ROUNDS, LEGS
30 MINS – 5 ROUNDS, BACK/BI’S/SHOULDER
1
8
15
22
STAIR MILLLIGHT RUNPLOYS-HEAVY BREATHING EXERTION
12 AIR SQUATS12 (EACH SIDE) DUMBBELL STATIONARY LUNGE15 DUMBBELL HAMSTRING CURL15 GLUTE BRIDGES12 (EACH SIDE) SEC DONKEY KICK60 SEC WALL SIT WITH ALTERNATING CALF RAISES
STAIR MILLLIGHT RUNPLOYS-HEAVY BREATHING EXERTION
12 HAMMER CURLS TO OVERHEAD PRESS12 PULLUPS12 BENT OVER DUMBBELL FLYES12 KETTLE BELL SWIGS12 LATERAL RAISES/FRONT RAISE24 WEIGHTED FORWARD PUNCHES
15 CHEST PRESS15 OVERHEAD EXTENSION24 (EACH SIDE) MOUNTAIN CLIMBERS15 TRICEP DIPS12 DB SNATCHES60 SEC PLANK WITH DRAGS
30 MINS – CARDIO
30 MINS – CARDIO
30 MINS – 5 ROUNDS, BACK / BI’S / SHOULDER
30 MINS – 5 ROUNDS, CHEST/TRI’S
2
9
16
23
12 BICEP CURLS12 BENT OVER ROWS12 UPRIGHT ROWS12 BALL SLAMS12 CROSSOVER DUMBBELL CURL12 WEIGHTED STEERING WHEELS
15 BICEP CURLS15 BENT OVER ROWS15 UPRIGHT ROWS15 BALL SLAMS15 CROSSOVER DUMBBELL CURL15 WEIGHTED STEERING WHEELS
12 CHEST PRESS12 OVERHEAD EXTENSION24 (EACH SIDE) MOUNTAIN CLIMBERS12 TRICEP DIPS12 DB SNATCHES60 SEC PLANK WITH DRAGS
30 MINS – 5 ROUNDS BACK/BI’S/SHOULDER
30 MINS – 5 ROUNDS BACK/BI’S
30 MINS – 5 ROUNDS CHEST / TRIS
Rest
3
10
17
24
MONDAY TUESDAY WEDNESDAY
STAIR MILLLIGHT RUNPLOYS-HEAVY BREATHING EXERTION
30 MINS – CARDIO
Rest
Rest
7
14
21
Rest28
12 PUSHUPS12 OVERHEAD EXTENSION12 BURPEES12 TRICEP KICKBACKS12 DUMBBELL THRUSTERS60 SEC PLANK WITH DRAGS
15 PUSHUPS15 OVERHEAD EXTENSION15 BURPEES15 TRICEP KICKBACKS15 DUMBBELL THRUSTERS60 SEC PLANK WITH DRAGS
15 AIR SQUATS24 STEPUPS15 SUMO SQUAT W/ CALF RAISES15 STABILITY-BALL HAMSTRING CURL15 (EACH LEG) SINGLE LEG DUMBBELL DEADLIFT60 SEC WALL SIT WITH ALTERNATING CALF RAISES
30 MINS – 5 ROUNDS, CHEST/TRI’S
30 MINS – 5 ROUNDS, CHEST/TRIS
30 MINS – 5 ROUNDS, LEGS
Rest
5
12
19
26
10 BURPEES20 PUSHUPS30 SITUPS40 SQUATS50 SEC PLANK
10 BURPEES20 PUSHUPS30 SITUPS40 SQUATS50 SEC PLANK
15 AIR SQUATS24 STEPUPS15 SUMO SQUAT W/ CALF RAISES15 STABILITY-BALL HAMSTRING CURL15 (EACH LEG) SINGLE LEG DUMBBELL DEADLIFT60 SEC WALL SIT WITH ALTERNATING CALF RAISES
STAIR MILLLIGHT RUNPLOYS-HEAVY BREATHING EXERTION
30 MINS – AMRAP (AS MANY ROUNDS AS POSSIBLE)
30 MINS – AMRAP (AS MANY ROUNDS AS POSSIBLE)
30 MINS – 5 ROUNDS. LEGS
30 MINS – CARDIO
6
13
20
27
THURSDAY FRIDAY SATURDAY
10 BURPEES20 PUSHUPS30 SITUPS40 SQUATS50 SEC PLANK
10 BURPEES20 PUSHUPS30 SITUPS40 SQUATS50 SEC PLANK
Rest
Rest
4
11
18
2530 MINS – AMRAP (AS MANY ROUNDS AS POSSIBLE)
30 MINS – AMRAP (AS MANY ROUNDS AS POSSIBLE)
February 2021 BEGIN THE REPS AT THE TOP OF THE MINUTE, AND THEN REST FOR WHATEVER TIME IS LEFT UNTIL THE NEXT MINUTE. REPEAT.
E.M.O.M. (EVERY MINUTE ON THE MINUTE)
monday
BENCH PRESSSTEERING WHEELS
DUMBBELL FLYMOUNTAIN CLIMBS SLIDES
LYING LEG LIFTSFROG CRUNCH
PUSHUPDUMBBELL CLEAN
DUMBBELL WALKING LUNGEKETTLE BELL SWING
CHEST/ABS
tuesday
SQUATDEADLIFT
LEG EXTENSIONJUMPING JACKS
HAMSTRING LYING DUMBBELLWALL SIT CALF RAISES WITH
PLATE3 POINT LUNGE RIGHT3 POINT LUNGE LEFT
IN/OUT SQUAT JUMPSTEP UPS
LEGS/CALVES
wednesday
SHOULDER PRESSUPRIGHT ROW
DUMBBELL LATERAL RAISEDUMBBELL REAR DELT FLYDUMBBELL FRONT RAISE
MED BALL OVERHEAD THROWBURPEE
DUMBBELL ARM CIRCLESKETTLE BELL SWING
MED BALL SLAM
SHOULDERS
BENT OVER ROWSUPRIGHT ROWS
FULL MOONSTRAIGHT ARM PULLDOWN
REAR DELT FLYCROSSOVER CRUNCH
PUSHUPDEAD/CURL/PRESS
BURPEESPLANK PULL THRU
BACK/ABS
thursday
sunday
REST DAY
saturday
30 MINS OF AN ACTIVITY
ACTIVE RESTfriday
TRICEP KICKBACKSTRICEP EXTENSION
TRICEP DIPSDUMBBELL AIR PUNCH
BICEP CURLCROSSOVER CURL
HAMMERJUMP ROPE
BICEPS/TRICEPS
Mar
chM
arch
45 SECS ON / 20 SECS REST & repeat!
45 SECS ON / 20 SECS REST
REPEAT THIS SEQUENCE FOUR TIMES THROUGH.
SPRINT 100 METERS JOG 100 METERS
WALK 100 METERS
HIIT 1MON/WED/FRI
DO EIGHT CIRCUITS OF 20 SECONDS FOR EACH
WORKOUT, WITH 10 SECONDS OF REST IN BETWEEN FOR A TOTAL OF FOUR MINUTES.
BURPEESJUMPING JACKS
MOUNTAIN CLIMBERSJUMPING JACKS
POP SQUATSJUMPING JACKS
HIGH KNEES
HIIT 2TUES/THURS
You have killed it so far! You have killed it so far! Your body has become Your body has become
stronger and your endurance stronger and your endurance has increased. This month, has increased. This month,
alternate between your EMOM alternate between your EMOM and Tabatas. Now, we’re and Tabatas. Now, we’re going to start increasing going to start increasing our cardio to close out this our cardio to close out this
homestretch with power! To do homestretch with power! To do this, we’ll be adding HITT this, we’ll be adding HITT training 5 days a week.training 5 days a week.
aprilapril