Tentative Workout Schedule: Jan 28 - February 3

Monday, Jan 28 – Lower Body & Core Workout (at home)
Set #1: 5 minute

• 8x KB Goblet Squat & Backward Lunge Combo (each side) – 35 lbs. KB
• 20x KB Romanian Dead Lift (each side) – 35 lbs. KB

30 sec Abs: Stability Ball crunches

Set #2: 5 minute

• 8x KB Step Ups (each side) 2x 15lbs. KB
• 15-20x KB stiff squat (35 lbs. KB)

30 sec Abs: Knee raises on a dip station

Set #3: 5 minute

• 20x elevated one leg glute bridge (each side)
• 15x SB deep side lunges (25 lbs. SB)

30 sec Abs: V Abs hold & do scissors

5 minute double under practice

Tuesday, Jan 29 – Recovery Day (maybe an ab circuits)

Wednesday, Jan 30 - Lower Body Workout (at home)
Interval Training: 20 sec rest / 35 sec active – 24 Rounds

• KB kneel-stand-kneel (right)
• KB kneel-stand-kneel (left)
• KB swing
• KB backward lunge pulse (right)
• KB backward lunge pulse (left)
• KB swing

Plank hold Challenge (on elbow)

Thursday, Jan 31 – Recovery Day

Friday, Feb 1 Upper Body / Back Workout (at home) – CN
3 sets of 3 Turkish Get Up (15lbs. KB) – switching only after completed 1 set on each side

Strength Training workout:

• 3 sets 5 reps Reverse push up using dip station (semi straight legs and will try straight legs)
• 20x bicycle abs (each side)
• 3 sets 8-10 reps renegade rows (each arm – will progress the weights)
• 20x side elbow plank lifts (each side)
• 3 sets 10 reps dive bomber push ups
• 20x single leg lift & toe touches (each side – legs off the ground entire time)
• 3 sets 8 reps regular push up

Saturday, Feb 2 - 12 miles hike to Mount Wilson

Sunday, Feb 3 9am KB Class + HIIT Rowing (1 minute rest/ 30 sec on for 10 Rounds or until can’t do anymore!)