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Getting It Right Monday: 

Barbell Press

Barbell Bent Over Row

Ring Rows

Plank Hold

Jump Rope

Pushups

Bent Over Flys

Front/Lat Raise

 

 

Tuesday: Core and Cardi B “cardio queen” 

60sit-ups

60 burpees

50 weight pass’s

50 jumping jacks

40 side to side leg raises

40 mountain climbers

30 jack knifes

30 high knees

20 floor to wall plank pops

20 suicides

10 wall sit with side to side ball tap (10 each side)

10 knee tuck jumps

Wednesday lower “cutie with a booty”

Heavy squats

Banded squat to kick back

Knees to low squat

Karaokes

Heavy dead lift

kB swing

Skater jumps

Thursday upper “KISS: keep it simple Sexy”

HEAVY!!!!

Chest press

Bent over low row

Bi curl

Skull crushers

Side raises

 

Friday: May the 4th be with you | Jedi Training (BYOL)

Sky Walker Handstands

Jedi High Jumps

  • Padawan: 3 sets of 15 Squats
  • Jedi: 3 Sets of 10 Jump Squats
  • Master: 3 sets of 15 box jumps (STEPPING DOWN AFTER JUMP!)
  • Obi-Wan Jump

Part 3: Jabba the Hut Chokes

  • Padawan: 3 sets of 10 dumbbell rows
  • Jedi: 3 sets of 10 bodyweight rows
  • Master: 3 sets of 10 bodyweight rows single leg

Part 4: Chewbacca carries

  • Padawan: Farmer carry (Farmer’s Walk) dumbbells for 60 total seconds
  • Jedi: Fireman carry medicine ball over

    shoulderfor 60 total seconds

  • Master: Waiter carry of dumbbell for 60 total seconds

Part 5: Han Solo Shuttle runs

  • Padawan: Shuttle run jog for 3 minutes (6 sets of 20 seconds on, 10 seconds off)
  • Jedi: Shuttle run for 3 minutes (6 sets of 20 seconds on, 10 seconds off)
  • Master: Shuttle run

    sprintfor 3 minutes (6 sets of 20 seconds on, 10 seconds off)

Part 6: Force Push Ups

  • Padawan: 4 sets of 8 Wall/Elevated Plyometric Push Ups
  • Jedi: 4 sets of 8 Knee Plyometric Push-ups
  • Master: 4 sets of 8 Plyometric Push-ups (clapping optional)

Part 7: Jedi Force Choke Holds

  • Padawan: Hang from pull up bar while standing on support for 60 seconds of hang time.
  • Jedi: Hang from

    pullup bar for 60 seconds of total hangtime

  • Master: Hang with one hand from pull up bar for 60 seconds of hang time for each

    arm .

 

Cinco De Mayo Saturday:
Stations: 
Side Rope Lunges 
Rope Overhead Floor Tap 
Bear Crawls 
“Hopscotch” moving squats 
Hanging Knee twists 
Plank Circles on yoga ball 
 
TOGETHER ABS: 
V Sit ups 
Windshield Wipers 
Bicycles 
 
 
Sunday:
Downward Dog to side plank crunch 
Weighted Russian Twists  
Hand Release Burpees 
Thrusters 
Seated Ring Pull Ups 

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