Are You Working?
- James Henderson
- Oct 16, 2018
- 2 min read
It is the middle of week and it is time to jumpstart your energy! Do this workout and elevate your game!
Let's GO!
(Make sure you are cleared by your Dr. to exercise. )
Complete each exercise with specified rest between
Warm Up Jogging 200 yards Buttkicks 50 yards Backpedal 50 yards A-Skips 50 yards (left leg) A-Skips 50 yards (right leg) High Knee Carioca 50 yards (left) High Knee Carioca 50 yards (right) Lateral Shuffle 50 yards (left) Lateral Shuffle 50 yards (right) Rest 90 seconds
Elevate!
Farmers Walk 100 yards Kettle Bell Swings 12 reps Single Leg Glute Bridges 12 reps (each leg) Single Leg RDL's 12 reps (each leg) Suitcases 30 reps Kettle Bell Shoulder Press 12 reps (each side) Kettle Bell 1-Arm Row 12 reps (each side) 1-Arm Push Ups 12 reps (each side) Kettle Bell Hammer Curls 12 reps Kettle Bell Overhead Tricep Extensions 12 reps Inchworm Planks 4 reps Rest 120 seconds
Farmers Walk 110 yards Kettle Bell Swings 14 reps Single Leg Glute Bridges 14 reps (each leg) Single Leg RDL's 14 reps (each leg) Suitcases 34 reps Kettle Bell Shoulder Press 14 reps (each side) Kettle Bell 1-Arm Row 14 reps (each side) 1-Arm Push Ups 14 reps (each side) Kettle Bell Hammer Curls 14 reps Kettle Bell Overhead Tricep Extensions 14 reps Inchworm Planks 8 reps Rest 120 seconds
Farmers Walk 120 yards Kettle Bell Swings 16 reps Single Leg Glute Bridges 16 reps (each leg) Single Leg RDL's 16 reps (each leg) Suitcases 40 reps Kettle Bell Shoulder Press 16 reps (each side) Kettle Bell 1-Arm Row 16 reps (each side) 1-Arm Push Ups 16 reps (each side) Kettle Bell Hammer Curls 16 reps Kettle Bell Overhead Tricep Extensions 16 reps Inchworm Planks 10 reps Rest 120 seconds
Go Higher!
Bear Crawls 100 yards Burpees 4 reps Side Plank 30 seconds (each side) Sprint 100 yards Rest 180 seconds
Bear Crawls 110 yards Burpees 8 reps Side Planks 45 seconds (each side) Sprint 110 yards Rest 210 seconds
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