January Workout of the Month

UncategorizedPublished January 22, 2014 at 1:56 am No Comments

Always foam roll and stretch before and after your workouts.

To be done 1-2 times each week in January.

Warm-up:
– 8-15 minutes on cardio equipment of your choosing (or outdoors)

2-3 sets of each exercise: (light/medium weight on the bar — set for Back Row)
– 10 each leg Lunges with bar between legs (beg opt — hold dumbbells)
– 12 Hang Power Cleans
– 10 Front Squat with bar (beg opt — dumbbells)
– 12 Bent over underhand back rows with bar (beg opt — dumbbells)
– 12 Box Jumps (beg opt — 12 each foot box steps)

4 sets of each exercise: (light weight on the bar — set for Snatch Balance)
– 8 Overhead Squats (beg opt — hands up, no weights)
– 8 Back Squats with bar
– 15 Snatch Balance (beg opt — no weights; int. opt — dumbbells)
* 30 SECOND — 2 MINUTE BREAK BEFORE REPEATING

2-3 sets of each exercise:
– 30 sec — 1 min. Plank (beg opt — on knees)
– 15 each Same side oblique crunches
– 15 each Plank rotations (beg opt — knees)
* 15 SECOND — 1 MINUTE BREAK BEFORE REPEATING

If you have any questions or would like further modifications, please remind me during your session.

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