January Workout of the Month

UncategorizedPublished January 4, 2012 at 8:24 am No Comments

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

Always foam roll and stretch before and after your workouts.

WARMUP: 15 minutes on cardio equipment of your choosing (or outdoors)

POWER: 4 sets of each exercise:

–       15 mountain climbers (adv opt – running)

–       15 box hops (adv opt – higher step)

–       50 jump rope (adv opt – 20 double unders)

3 sets of each exercise; choose challenging weight:

–       12 Incline underhand chest press

–       20 Wall balls (adv opt use dyna discs – 1 for single leg or 2 for both feet)

–       12 Incline dumbbell back flys

–       20 Slam balls

–       12 Incline bicep hammer curls

–       12 Bench tricep extensions

CORE: 4 sets of each exercise:

–       15 Army crawls

–       Plank (beg – 30 sec, adv – 60 sec)

–       15 Reverse crunches

COOLDOWN: 10 minutes on cardio equipment of your choosing (or outdoors)

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

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