Sweat with Shea Feb. 27th- Mar. 5th
Monday, February 27th
Every Minute On The Minute (EMOM)
10 minutes each station- 2 movements each station
First round of every movement work as hard and fast as possible for 40 seconds to get your number.
You will alternate between movement 1 and 2 for 10 minutes
The faster you hit your numbers the longer rest you will get!
- A. 1. Hang Cleans
- A. 2. Kettlebell Deadlift
- B. 1. Weighted Jump Squats
- B. 2. Push Ups
- C. 1. Box Plyo Sprinters
- C. 2. Kettlebell Swings
- D. 1. Calories on the Assault Bike
- D. 2. Reverse Dumbbell Flies
Tuesday, February 28th
Rest Day
Wednesday, March 1st
30 Minutes Stair-mill Climber
Circuit- 4 Rounds
20 Leg Curls
20 Leg Extensions
10 Weighted Bulgarian Spilt Squats Right
10 Jumping Bulgarian Elevated Split Squats Right
10 Weighted Bulgarian Spilt Squats Left
10 Jumping Bulgarian Elevated Split Squats Left
10 Dumbbell Snatches Per Arm
20 Leg Press
Thursday, March 2nd
Workout 1
50 Wall Balls
10 Calories on Airdyne
40 Wall Balls
10 Calories on Airdyne
30 Wall Balls
10 Calories on Airdyne
20 Wall Balls
10 Calories on Airdyne
10 Wall Balls
10 Calories on Airdyne
Workout 2- 4 Rounds: 40s work/ 5s rest
Alt. Battlerope
Alt. Bicep Curls
Alt. Overhead Press
Tricep Kickbacks
Pull ups
Cash Out
100 Bosu Sit Ups
Friday, March 3rd
Booty Blast- 4 Rounds
15 Single Leg Incline Bridges Right
15 Single Leg Incline Bridges Left
15 Weighted Bosu Ball Squats
15 Box Jumps
15 Weighted Walking Lunges Per Leg
15 Banded In and Out Jump Squats
15 Banded Dirty Dogs Right
15 Banded Dirty Dogs Left
15 Kettlebell Swings
15 Calories on the Airdyne
Fab Abs on the Bosu- 3 Rounds
10 Hip Drops Right
10 Hip Drops Left
10 Alternating Hip Drops
10 Weighted Sit Ups
10 Side Plank Bow and Arrows Right
10 Side Plank Bow and Arrows Left
10 Plank Rows Per Side
10 Bosu Mountain Climbers
Because the sun was out and my swole sister was in town
30 Minutes Stair Climbing....Field to top (high altitude training on steroids @ 7220 ft)!
Saturday, March 4th
10 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
20 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
30 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
40 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
50 Alternating Dumbbell Snatches
15 Burpee Box Jump Overs
Sunday, March 5th
Rest Day
