September 30, 2022

 2 rounds:

10 DB Hammer Curls (10lbs)

10 DB Tricep extensions (10lbs)

10 Hip Thrusters (25 lbs)

15 Russian KB Swings 

20 air squats

20 push ups (knees)

20 v-ups

20 sit ups

45 sec plank

10 bench press (55 lbs)

10 leg raise

September 29, 2022

 

September 28, 2022

 Morning walk: 2.55 miles 

September 27, 2022

 3 rounds:

10 Alt DB snatch (20lbs) - 5 each arm

10 Bench Press (55lbs)

10 DB upright row (15 lbs)

5 Pull up banded 

10 Push ups (handstand push-ups & 5 real) 

10 Knees to elbow 

Cool down: 2 rounds -

10 reverse crunches

20 v-ups 

100 crunches 

September 22, 2022

 4 rounds:

10 Hip thrusters (2) 20lbs

10 DB alt snatches (20 lbs)

10 oblique twists (20lbs)

100 crunches

10 hang cleans (55lbs)

10 push press (45lbs)

Cool down: 10 bench press (55lbs) & 10 leg lifts

September 21, 2022

 2.6 mile morning walk with friends! 🙌🏻

September 20, 2022

 3 rounds:

5 pull ups (banded)

50 jumping jacks 

10 bicep curls (10lbs)

10 Bench press (55 lbs)

20 Plank arm taps

20 oblique twists (20 lbs)

Then 2 rounds:

Lateral raises (5lbs)

30 second Plank 

100 crunches 

September 19, 2022

 4 rounds:

200m run 

10 deadlifts (65lbs)

10 Bulgarian splits (2) 20 lbs

10 hip thrusts (2) 20 lbs

10 HR push-ups 

10 leg lifts 

Then….

2 rounds:

10 goblet squats (20lbs)

10 bench press (55lbs)

20 v-ups

September 15, 2022

 4 rounds 

10 Thrusters (45lbs)

10 Sumo Stance Hip Thrust (20lbs)

10 Bulgarian Split Squats (20lbs)

200m run 

September 14, 2022

 4 rounds:

50 jumping jacks

10 push ups (5 real, 5 knee)

20 v-ups

20 Russian twists (20lbs)

10 reverse crunches

20 sit ups 

Then 2 rounds:

10 push press (45lbs)

10 bench press (55lbs)