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Updated: Jun 27, 2020

WARMUP ROUTINES


Upper Body

3 rounds:

10 Downward Dog to Plank

20 Alternating Thread the Needle

20 Tall Kneeling Overhead Dumbbell Press (5/12#)


Lower Body

3 Rounds:

15 Squats

10 each side Fire Hydrant Hip Circles

12 Alternating Cossack Squats


Full Body Warmup

3 Rounds of:

12 Glute Bridges

20 Alternating Bird Dogs

8 ea. Seated Single Arm Cuban Press

:20 Hollow Hold

:15 ea. Side Plank




Week 1



02/10/2020


4 Rounds of:

12 Goblet Squats (15/30#)

12 Alternating Reverse Lunges

12 Dead Bugs

5 Burpees

*Substitute Dead Bugs with V-ups for more difficulty



02/11/2020

4 Rounds:

8 Dumbbell Overhead Press (10-20#)

8 Bent-over Rows (15-30#)

1:00 Rest between sets

3 Rounds:

6 Pushups

30m each Single Arm Farmer Carry (15-40#)

6 each Single Arm Sit-ups (0-10#)



02/12/2020

Rest Day



02/13/2020

For Time:

30 Goblet Squats (8-20#)

30 Dumbbell Deadlifts (15-30#)

30 Dumbbell Overhead Press (15-30#)

30 Burpees

30 Dead Bugs

*Substitute Dead Bugs with V-ups for more of a challenge



02/14/2020

Rest Day



02/15/2020

3 rounds:

10 Downward Dog to Plank

20 Alternating Thread the Needle

20 Tall Kneeling Overhead Dumbbell Press (5/12#)


3 Rounds:

15 Squats

10 each side Fire Hydrant Hip Circles

12 Alternating Cossack Squats



02/16/2020

Rest Day



Week 2



02/17/2020

5 rounds;

12 Goblet Squats (8-20#)

12 Dumbbell Swings (10-25#)


3 rounds:

8 Dumbbell Deadlifts (10-25)

14 Alternating Reverse Lunges

15 Lying Knee Tucks



02/18/2020

4 rounds:

5 Pushups

10 Alternating Single Arm Overhead Dumbbell Press (8-20#)


For Time:

40m Dumbbell Front Rack carry (15-30#)

10 Burpees

40m Dumbbell Overhead Carry (15-30#)

10 Burpees

80m Dumbbell Farmer Carry (15-30#)

10 Burpees



02/19/2020

Rest Day



02/20/2020

3 Rounds:

3 Thrusters (8-20)

6 Alt. Single Arm Snatch (8-20)

9 Deadlifts (8-20)

*try not to set the weights down through all 3 rounds


Rest 1:30 then:


3 Rounds:

3 Thrusters (8-20)

6 Alt. Single Arm Snatch (8-20)

9 Deadlifts (8-20)

*try not to set the weights down through all 3 rounds



02/21/2020

Rest Day



02/22/2020

4 Rounds:

1:00 Dumbbell Front Rack High Knees march(10/20#)

Rest :20

:30 Burpees

Rest :20

:30 Handstand hold

Rest :20

2:00 Row

2:00 rest between rounds

* No rower? Use the treadmill instead



02/23/2020

Rest Day




Week 3



02/24/2020

4 Sets

8 Dumbbell Squat (10-20)

12 Reverse Lunge

Rest 1:30


3 Rounds:

6 Dumbbell Cleans (8-15)

9 Deadbugs

9 Kettlebell Swings (10-20)



02/25/2020

4 sets of:

4x8 Overhead Press (8-15)

:30 Dead Hang

Rest 1:00 between sets


10 Minute EMOM of:

3 Pushups

8 Alternating Step-ups

3 Hanging Knee Tucks




02/26/2020

Rest Day




02/27/2020

12 Minute AMRAP of:

8 Kettlebell Swings

8 ea. Single Leg Deadlifts

8 ea. Single arm sit-ups

:30 Downward Dog




02/28/2020

Rest Day