November 2019

Legs & Shoulders

30 seconds of each exercise, 4 times through each set:

Kick From The Floor Right

Standing Alternating One Arm Shoulder Press

Kick From the Floor Left

Mountain Climbers

Band Assisted Single Leg Squat Right

Straight Arm Lateral Raise

Band Assisted Single Leg Squat Left

Tuck Jumps

Angled Dumbbell Bulgarian Split Squats Right

Dumbbell Burpees

Angled Dumbbell Bulgarian Split Squats Left

Plank Jacks

Intervals & Back & Biceps

30s on/off intervals x 10

3-4 times through, 8-10 reps

Bent Over Row

Barbell Curl

Reverse Fly

Cable Wide Grip Row

Cable Curl

Single Arm Wide Lat Pulldown

Drag Curl

Single Arm Bent Over Row

Dumbbell Curls

Chest & Triceps

3-4 times through

Hand Release Push Up - 10

Skull Crushers - 10

Jump Rope - 30 seconds

Standing Svend Press - 10

Angled Rope Press down - 10

Jump Rope - 30 seconds

1.5 Dumbbell Press - 8-10

Rope Press Down - 8-10

Jump Rope - 30 seconds

Squeeze Press - 8-10

Triceps Push Ups - 10

Jump Rope

Chest Fly - 8-10

Triceps Dips - 20

Jump Rope - 30 seconds

Legs & Core

3-4 times through, 8-10 reps

Back Squats

Lateral Eccentric Touch Down

Palloff Press

Banded Football Touch Downs - 30 seconds

Reverse Lunge to Single Leg Deadlift

Decline Oblique Twist

Banded Jumping Jacks - 30 seconds

TRX Single Leg Hip Thrust

TRX Body Saw

Lunge Jacks - 30 seconds

30 seconds of each, 3-4 times through:

Back Extension

Full Moon

Side Plank Tuck

Run

1. Sprints

2. 5K

3. Mile & sprints

4. 5K