Don’t Move!

Static Hold with Gradual release (about a minute) followed by 2 min of skipping for each:


Weighted squat with ½ curl

Side plank leg extension ®

Forward shoulder raise

Side plank leg extension (L)

½ Push Up

½ mountain climber ®

Lateral shoulder raise

½ mountain climber (L)

½ Calf raise and squeeze

Viking Conquest

Viking Conquest!!!

(Grab four dumbbells, two that are @10% of body weight each, two that are @ 25% of body weight)

Row up to Pillage-Worthy Land:

- 50 lawn mower pulls with lighter dumbbells each arm

Storm the Beach!!:

- Run 200m

Up the Cliff!!:

- 2 minutes of …. Step up/knee up each leg, then box jump 

Conquer!!!

- 50 ball slams

- 50 Dumbell swings (heavy dumbell)

- 50 dumbbell punches (with light dumbells)

Haul the Loot Down the Cliff:

- 50 lunges with heavy dumbbells

Haul the Loot Across the Beach

- 200 m farmer's carry heavy dumbbells

Escape!!:

- 50 lawn mower pulls with lighter dumbbells each arm

Push/Pull 400

Push/Pull 400 - for time

50 Curls (50 each side, 10% Body Weight per side)

50 Goblet Squats (10% Body Weight per side)

50 Upright Rows (10% Body Weight per side)

50 Push-ups

50 Body Rows

50 Dumbbell Shoulder Press (10% Body Weight per side)

50 Wall Balls

Medusa!

Medusa’s Challenge

 Run 15 minutes

 Perform 1 minute of each exercise, with 10 seconds rest in between:

 push-ups

 curl-up

 inverted pull-ups

 planks

 squat jumps

 jump rope

(3 times through)

Jack Attack!

JACK ATTACK!!!!


Repeat this 3 times, using a weight you can lift within the desired range:
10-15 reps each:
Alternating backward barbell lunge
Alternating dumbbell chest press with overhand grip
Alternating incline dumbbell row with neutral grip
Back extension on machine with arms across chest
Cable lat pull-down with underhand grip
Alternating Bench arm wrestles
Alternating dumbbell bicep curls
Seated 1-arm dumbbell tricep extension
Bridge and leg curl on stability ball
V-Sit
Dead bug
Turkish Get Ups

Hurts for Days!

Hurts for Days

Grab two dumbbells that have a combined weight of @ 1/3 total body weight

For each of the following exercises. complete ten reps, then nine reps, then eight reps and so on until you reach and complete one rep, allowing 20 to 30 seconds of rest between sets.  Adjust rest and weight according to ability.

1) Alternate Curls

2) Shoulder Press

3) Squats

4) Dumbell Pushups

5) Floor Sweepers

6) Calf raises

7) One dumbbell behind back triceps extension

8) Bent over rows, each arm in unison

This comes to about 456 reps if you count each side of the floor sweepers as only half reps.

Happy New Year!

Happy New Year.  Now do 400 reps. 

Repeat 4x

10 alternate curls each arm (20 total)

1 Minute Plank

10 Dumbbell Pushups

10 Crunches (one Dumbbell)

10 Squats with Dumbbells

10 Tricep Donkey Kicks each arm (20 total)

10 Shoulder Raises

10 Side Bends Each Side (20 total)

….then you owe yourself 30 minutes of cardio. Skip, Run, Stair Climb, Bike….whatever.