10.21.13

WORKOUT OF THE WEEK

Monday, October 21st

The Filthy Fifty! This is typically a Crossfit workout, but I catered mine a bit so it wasn’t so heavy lifting and football style. 🙂 The goal of the workout is to complete 50 reps of each exercise with no rest, then moving on to the next exercise with 30-45 second rest intervals. You only need to do this circuit once, but if you are looking for a killer workout and gave the time, why run try it twice?

WarmUp

Jumping Jacks – 1 minute, Frankenstein Walks (toe-touch walks) – 1 minute, Runner’s Lunge stretches, alternating sides – 1 Minute

THE FILTHY FIFTY

50 REPS EACH:

Box jumps

TRX Low Rows

Squat to Overhead press w/ Kettlebell (about 10-15 lbs)

Plank Position, knee-to-elbow (50 total, 25 each side)

Burpees (this is my FAVORITE)

KB Swings

Chest press on Medicine ball (the large bouncy ones) – 10-15  lb dumbbells

V-Ups (on a mat)

…then run around the block/on a treadmill for 3-5 minutes FAST

COOL DOWN

STRETCH! Quads, hamstrings, calves, triceps, overhead reach!

 

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