Monday Workout

22 Oct

I keep changing my mind about what to do. At first I thought we’d do kickboxing but then I remembered they did that last Mon when I had a sub. So then I thought I’d go with a modified MMA style strength workout. Which I will probably do. But I checked the weather this week and it’s supposed to be in the low 70’s & sunny so we HAVE to go outside! Given that — here’s what I’m thinking:

Warm up: jump squat/squat ladder (1/15 adding/decreasing 1 each round)

10 Exercises 60 sec/10 Rest

  1. DB Clean and Press & OH Squat (one arm)
  2. Plank with kick through
  3. Burpee with 1/2 hack
  4. Prone lift opp foot and arm tap
  5. DB deadlift & Row ladder
  6. BW squat to curtsey lunge (reverse)
  7. Stability ball knee roll in
  8. DB swings
  9. Tuck jumps
  10. DB push up and side raises (light weight)

Go outside and run to the first close hill — rest and then perform 10 narrow squats, 10 wide squats, 10 narrow, run the hill and at the top 20 180 degree jump squats, run down and repeat squats at bottom, run up and rest at top. There’s a down hill at this point and we might skip down or front kick. Then there’s another hill to run up. At the top we’ll do lunges with feet on the curb. Then back to the gym — all told, this is about a 1 mile loop so it will probably take about 20 min with additional exercises. There’s also a shortcut back if we’re running short on time.

Inside — squat up the stairs. start at 1st step, 1 squat. step one foot on 2nd step and 2 squats. step both feet on step, 2 squats. one foot up and 3 squats — repeat like this to the top — i don’t know how many steps there are. Maybe 30? So this might take a while. šŸ™‚ – there’s actually 2 flights so we could do the squats up the first set then calf raises on the second? We’ll see how it goes with time.

Abs 30 sec/10 rest

  1. Stability ball plank
  2. Alt plank knee to chest (on ball)
  3. Ball roll ins
  4. Side plank R, L
  5. Stability ball pike
  6. Push ups on ball
  7. Crunch on ball
  8. One arm DB press & crunch

One Response to “Monday Workout”


  1. Workout Clip of the Week « Hustle Strength & Conditioning - October 25, 2012

    […] Monday Workout ( […]

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