Jennifer Zelazny February 18, 2021 0 Comments Start your day right with this workout and finish even stronger. Some people spend Sunday mornings eating pancakes and enjoying a slow morning. This is how I spent mine last weekend: The Warmup Format: 20 sec on / 10 sec rest (2x through) alternating exercises at a time. Example: Jumping jacks, lateral lunges, jumping jacks, lateral lunges then move down to the next 2 exercises. Jumping Jacks Lateral Lunges Skiers Reverse Lunges Jump squats Calf Raises Round 1 Format: 45 sec on / 15 sec rest Single arm swing to clean left Single arm swing to clean right Pushups – slow count down Pushups – slow count up Fast feet with someone calling out either down (burpee) or up (tuck jumps) every few seconds Fast feet with someone calling out either left (turn jump left then back to center) or right (turn jump right then back to center) every few seconds Forward lunge with weight pass (Right leg lunges forward and you take a weight from your left hand and pass it under your right leg. Next lunge back with that same right leg and pass the weight from your right hand to your left under your right leg. Forward lunge with weight pass (Left leg lunges forward and you take a weight from your right hand and pass it under your left leg. Next lunge back with that same left leg and pass the weight from your right hand to your left under your left leg. Skull crushers – slow count down Skull crushers – slow count up 5 minutes of core Format: 20 sec on / 15 sec rest Bear crawl position shoulder touch Bear crawl left/right Bear crawl position shoulder touch Bear forward/back Jackknife left Jackknife right Jackknife center (V-Up) Plank reach (in a downward dog position – opposite hand to opposite foot) Side Plank crunch left Side Plank crunch right Round 2 Format: 45 sec on / 15 sec rest 1 arm deadlift into a row left 1 arm deadlift into a row right Mt. Climber fast Mt. Climber slow Burpees 1/2 (stay down, do not come up all the way) Burpee/sprawl Surrenders w/weight overhead Surrenders for speed (no weight) Tricep pushups left Tricep pushups right Finisher Format – no break between hold and the start of the next set (repeat 2x) 10 squats – hold last squat for 10 seconds 20 squats – hold last squat for 20 seconds 30 squats – hold last squat for 30 seconds Tagged: Rise and Grind Leave a Reply Cancel ReplyYour email address will not be published. Comment Name * Email * Web site Notify me of follow-up comments by email. Notify me of new posts by email. This site uses Akismet to reduce spam. Learn how your comment data is processed.