 Mondays can be a challenge for people on so many levels, now that what can be considered the hardest day of the week is over, challenge yourself today to get through this workout full of new moves. Please do each of these for 1 minute. 3-4x through the whole thing. Make sure you are using weights that are challenging for you. I used the following weights, adjust accordingly. Walking lunges with weight pass or jumping lunges with weight(more advanced) pass w/12lbs (Walking lunges, passing the weight between your legs or jumping lunges, switching in mid air and passing the weight between legs) Crunches on stability ball ( lower back should be supported on your ball) Single arm row to press to reverse lunge w/12lbs (Starting with the weight on the floor, single arm row, then should press the weight up, so that your arm is fully extended. Then reverse lunge with the opposite leg while arm is still full extended. Repeat on other side) (Video Below) Leg lifts abs (Lying on the floor, hands under lower back, lowering legs down to floor and back up) Forward lunge to lateral delt raise to standing chest press w/8lbs per hand (Forward lunge then back to standing, lateral raise to front, bring weights in to chest, press back out, bring weights back to sides and down)(Video Below) Back & butt lift into air on ball (On your stomach, hips supported on the ball, hands on the floor, bend your legs to a 90 degree angle, try to lift your heels up to the ceiling) Lunge w/ tricep kick back w/8lbs per hand (Hold a stationary lunge, slight lean forward, back straight, chest up, elbows by your sides, extend arms back behind you) Crunch with punch & triceps on stability ball w/8lbs per hand ( lying on your back on the ball, the weights to go over your head as you lay back, bring them back to your chest as you crunch up, the punch across the body once with each hand, then repeat) Rest 2 mins Forward lunge to lateral delt raise to standing chest pressSingle arm row to press to reverse lunge
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 Strength: Please repeat 3x
Starfish x 15 per side Regular Crunches x 30 Toe Touches x 20 Supermans x 12 Opposite Elbow to knee Crunch x 20 per side Leg lifts x 15 Full Sit ups x 12 Supermans x 12 Hamstring ball curls x 20 Reverse Woodchops with medicine ball x 12 per side Narrow Stance squat with medicine Ball press x 20 Push ups x 12 Jump Squats x10 Cardio: 30 minute Easy jog, elliptical, bike, or hike Cardio!
20 Minutes of sprints Sprint/run/power walk as fast as you can for 100m (straight away of a track), easy jog/walk back to start Repeat x12-15 After #6 give yourself a 2 minute rest Strength: When you finish your sprints please do the following 2x through 30 crunches 30 lunges per leg 30 Toe Touches Abs 20 burpees 30 Side Crunches per side 30 body weight squats 30 seconds Plank max amount of pull-ups “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.”  Please do the following workout 3 x through. Use enough weight so that you are challenged by the last few reps. If you are a beginner, don't worry about using weight, go ahead and do everything with your own body weight and modified if neccessary.
6 overhead lunges per leg (arms overhead holding the weights) 12 Kettle bell swings 10 pushups W/ count of 6 on the way down, then up quick 30 second Russian Twist 15 squat jumps half mile Power walk |
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