MONDAY 6/15/2020

julia
Monday, June 15, 2020 - 01:11

WARM-UP

ON A 5:00 MINUTE RUNNING CLOCK

2:00 CARDIO OF CHOICE

10 DB SUITCASE LUNGES

10 DUMBBELL CURL TO PRESS

10 UP-DOWNS

 

FULL-BODY STRENGTH

5 SETS ON A 10:00 CLOCK…

5/5 STAGGERED DB DEADLIFTS

8 DB PUSH PRESS

6 SLOW DB FRONT SQUATS

 

FULL-BODY WORKOUT

6 SETS

1:00 CARDIO OF CHOICE

1:30 DEVILS PRESSES

:30 REST BETWEEN SETS

 

FINISHER

5 SETS (:40 ON / :20 OFF)

DB GUN-HOLDS 

THEN...

MOBILITY

 

PARKING LOT 

CIRCHIIT MIXER - 5 mins to complete

Runners 

1 burpees run down and back lot

2 burpees run down and back lot

3 burpees run down and back lot

4 burpees run down & back lot

5 burpees run down & back lot

6 burpees run down & back lot

7 burpees run down & back lot

8 burpees run down & back lot

Remaining time plank hold

↕️ 90 sec rest

Core 5 mins to complete

75 ab mat sit-ups

75 Mountain climbers

Remaining time- plank hold

 

-90 sec rest-

 

Bike

10 jump squat damp. 10 - 10 calories

9 jump squats damp.9 - 9 calories

8 jump squats damp 8 -8 calories

7 jump squats damp. 7 -7 calories

6 jump squats damp 6 - 6 calories

5 jump squats damp. 5 - 5 calories

Remaining time squats

↕️ 90 sec rest

Dumbbells

30 man makers

30 weighted step-up

Remaining time squats

 

-90 sec rest-

 

Rowers

10 Ball slams damp. 10 - 10 calories

9 Ball Slams damp.9 - 9 calories

8 Ball Slams damp 8 -8 calories

7 Ball Slams damp. 7 -7 calories

6 Balls Slams damp 6 - 6 calories

5 Ball Slams damp. 5 - 5 calories

Remaining time jump rope

↕️ 90 sec rest

BARBELL

30 Good Mornings

30 Reverse Lunges

Remaining time jump rope