Monday 9/22: Legs and Cardio

Monday 9/22: Legs and Cardio 

House of Cards Workout

Draw a card and use the number value to decide how many reps you do 

and use the suit to decide what exercise you do. 

Groups of 2-3. Go through the deck 2x

Spades- Over head ViPR Walking Lunges 

Clubs- Split Stance goblet squat (Kettlebells) 

Hearts- Box Jumps 

Diamonds- Jump Rope (multiply reps by 10) or bike...

Jokers = 10 burpees. 

Lucky draw :) 

FRIDAY FRENEMIES 9/19

Thursday 9/18: CHEST-CORE-ARMS-WORKOUT

THURSDAY 9/18: CORE/CHEST/ABS


Warm Up: 
20 Dowel Up and overs
50 seal jacks
20 lunges w/OH reach

Strength -
Push Ups 5 sets almost to failure.
(If 8 perfect push ups is all you could possibly achieve, then stop at 7.)

5x15
Dumbbell Chest Press
Band Bicep Curl
Barbell Close Grip Chest Press
Russian Twists w/Weight (30 reps slow)

5x10
10 ViPR Prone Plank Drag through. (Strict and slow)
10 Squat on bench + sit up and jump

Partners 
2x10 Dowel Sit Up Partner Resist
2x15 Mike Tyson Abs

Wednesday 9/17: Active Recovery

Wednesday 9/17: Active Recovery 

This workout is a quiet low impact movement based cardio workout. The workout will last 40 minutes. Expect to burn around 300 calories. 

Bring your yoga mats if you like. We will not use them much and mats are certainly not necessary. 

The workout. 

10 low Impact Cardio Exercises 

50 Second intervals each 

3 Rounds 

33 Minutes 

300 Calories 

4 torso Twists + 2 Kicks

X Squats 

Deadlift Jacks 

Up & Over Steps + Knees 

Slow Squats + Hooks 

Quiet Burpees 

Arm & Leg balance swings 

3 Twists + Knee Ups 

Plank tuck + Extensions 

Low Lateral Steps 

Repeat 2 more times for a total of 3 Rounds 

TUESDAY 9/16: BACK AND SHOULDERS

TUESDAY 9/16: BACK AND SHOULDERS 

1. Mobility Warm Up: 
1. Lying Shoulder Dumbbell internal/external rotation. 2x10 each arm. 
2. Band Rear Delt flys, pronated and supinated 2x15
3. Band Up and Overs (shoulder dislocator) 
4. TRX Body Row w/scapula reach and pack 
2. Cardiovascular:
1.  1 Burpee + 10 Jumping Jacks = 1 rep. Repeat 10X
3. Strength: 
1. TRX Inverted Row 5x6 
2. Barbell Upright Row 5x6
4. Circuit: 6 rounds of 15 reps each exercise 
1. Dumbbell Arnold Press 
2. Barbell Bent-Over Row 
3. Band Lateral Shoulder Raises (fast) 
4. TRX Body Row 
5. Band Front Shoulder Raises (fast) 
5. Cool Down and Stretch Back/Shoulders 

A helpful article if you have been having shoulder or back issues:

Breaking Muscle Shoulders and Lumbar Spine/mobility-recovery

MONDAY: GLUTES, HAMSTRINGS, QUADS, AND CARDIO

MONDAY: 9/15
GLUTES, HAMSTRINGS, 
QUADS, AND CARDIO 

THERE IS NO SWEAT LIKE A LEG DAY SWEAT! 

Mobility: Hip Openers
Cardio Warm-up: 400m jog
Plyo: 2x10 Bounding Broad Jumps 
Strength: Goblet Step Ups or Squats 5x5

1. 15 minute AMRAP 
1. 30 ViPR OH Step Ups (alternate steps) 
2. 20 ViPR Front Carry Squats 
3. 10 Glute Bridges 
4. 10 Box Jumps 
2. 10 minute AMRAP 
1. 20 ViPR Speed Skaters 
2. 30 ViPR Back Lunges 
3. 40 ViPR OH High Knees 
4. 50 90degree turn jump squats 
1. w/ViPR Thread the needle

Friday Full Body HIIT - Partners