SUMMER SIZZLE SERIES

LBS SUMMER SERIES 6.28.21

It’s FREAKING HOT! Although I LOVE the summer, I understand some don’t as much as me...so, keep the workouts going short, sweet, and hard…


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MONDAY MAYHEM

Warm up) 2x

10 hip swings / side

10 pvc shoulder pass throughs

5 walkouts to pushup

10 banded good mornings

Workout) 3 Rounds…

20 cal echo bike OR 30 cal BIKE ERG

20 wall balls (8lbs-20lb)

15 hanging leg raises

10 Deadlifts (95lbs to 135lb)

5 burpee / pull ups https://youtu.be/0ebzRUNlIYs

Core) 2x

30 sec Plank walk outs https://youtu.be/nYSYZgGVETI

30 sec side plank (right side)

30 sec spidermans

30 sec side plank (left side)


 

TUESDAY/ BURN IT OUT

WARM UP) 3 ROUNDS X 3 MIN TIMECAP EACH ROUND

20 CAL BIKE ERG OR 15 CAL ECHO BIKE

15 AIR SQUATS

10 KETTLEBELL SWINGS

(REST TIL THE 3 MINUTES ARE UP, THEN REPEAT)

CIRCUIT A) 3 ROUNDS FOR TIME

10 BACK SQUATS

15 BALL SLAMS

20 WEIGHTED WALKING LUNGES

CIRCUIT B) 3 ROUNDS

8 BARBELL RDL’Shttps://youtu.be/JE03euGu_oI

15 dual DB SUMO SQUATShttps://youtu.be/3eMBG2-lD4I

20 ALT DB STEP UPS https://youtu.be/j6_e7wx9qiw


 

WEDNESDAY/ armies

CIRCUIT A) ONE ROUND

200 JUMP ROPE

20 PUSH UPS

20 ALT BICEP CURLS https://youtu.be/WYezBGuUsdw

150 JUMP ROPE

15 PUSH UPS

15 HAMMER CURLS https://youtu.be/P5sXHLmXmBM

100 JUMP ROPE

10 PUSH UPS

10 TEMPO BICEP CURLS https://youtu.be/R8PoUkfweFs

CIRCUIT B) 4 rounds x 12 rep each

Db skullcrushershttps://youtu.be/IAHDkC6vJw4

Bench dips https://youtu.be/XXvuYGCxpkk

Db overhead extensions https://youtu.be/YM8iX9BJWjA

Spider curls https://youtu.be/nvufDW-MSQk

** 20 abmat situps after each round**


 

THURSDAY/ power

WARM UP) one round

400m run or 500m row

10 pvc shoulder pass through https://youtu.be/K1Q9hG21Dug

30s lat stretch with pvc https://youtu.be/dm1Ab0wS_Yo

30s forearm and wrist stretch https://youtu.be/rAxJT59Cp5I

CIRCUIT A) 4X

10 POWER CLEANS https://youtu.be/KjGvwQl8tis

8 PULL UPS

5 WALKOUTS TO PLANK SHOULDER TAP/ PUSHUP

( WALK OUT + 2 SHOULDER TAPS + 1 PUSHUP)

STRENGTH) Bench

3 sets x 4 reps each at a light

3 sets x 4 reps each at a moderate weight

3 sets x 2 reps each at a heavy weight

CIRCUIT B) 3 SETS X 12 REPS EACH

dB alt shoulder press https://youtu.be/yQg0mHo-fjQ

Incline push ups https://youtu.be/0CcVzNxrcdc

Front /side lateral raises https://youtu.be/whB-LMshj4Y




 


Fitness Friday

CIRCUIT A) 3 ROUNDS

8 DB ALT POWER SNATCH https://youtu.be/3mlhF3dptAo

12 KB SWINGS

10/SIDE SINGLE ARM THRUSTERS https://youtu.be/03aX4h5-EkA

2:00 MINUTE SPRINT ON TREADMILL OR BIKE

**REST 2-5 MINUTES BETWEEN CIRCUITS**

CIRCUIT B) 3 ROUNDS

10 DB DEADLIFTShttps://youtu.be/JNpUNRPQkAk

8 DB FRONT SQUATS https://youtu.be/rotBMUQHdZk

5 DB PUSH PRESS https://youtu.be/4tCaD42ghlc

2:00 MIN RUN OR BIKE ALL OUT

CIRCUIT C) 8 min amrap:

8 burpees

16 hanging leg raises

32 squats




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