First Workout Week of Nov 24th

bird dog

Warm Up 

Complete 2 rounds of the following:

  •   20 jumping jacks
  •  10 –  alternating 1 arm  bent over dumbbell rows  – Watch Video 
  •  10 – slow and controlled bird dogs
  •  10 – alternating 1 arm  bent over dumbbell rows
  •  20 jumping jacks

Workout – Complete the following movements for time – NOTE TIME TO COMMENTS

Complete the following – break up the movements in as many sets with breaks as necessary

  • 50 push ups
  • 40 standing Dumbbell strict press (chose light to medium load) – Sit flat on the floor, maintain strong core – Watch Video 
  • 30 Sit ups
  • 20 walking lunges – Watch Video for Proper Form 
  • 10 air squats
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