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 .
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