The KEY with all the Monster Monday Workouts is this: you must complete things with the amount of weight/resistance that’s right for you. The goal is to be able to finish all the prescribed reps or time without breaking form. You should always feel like you’re working at an 8 out of 10 difficulty level. If you feel like you’re working at a 4 or 5, GRAB HEAVIER WEIGHTS!!!!!! Ladies, I’m especially talking to you here!!!! Do NOT be afraid of lifting heavier weights, safely!!!!
Take your time with the 2 primary lifts. Be sure that you’re allowing yourself 60-90 seconds between sets so that you get enough recovery. Then for the Metabolic Conditioning, set your timer for 12 minutes and GET IT DONE! Again, if you are not wiped out by the end, you’ve gotta lift heavier, move faster and make it count!!!
TRY it out, and post a comment below, or on Facebook with #MonsterMonday and let me know how you did.
MONSTER Monday Workout 1.27.14: Total Body MANIA
- Foam Roll
- Walkouts x10
- Hip Swings x15/leg
- Shoulder circles x20 fwd, x20 reverse
SQUAT 4 X 6
KB FLOOR PRESS 4 X 8
BOX JUMPS X 10
HEAVY ROPE X 10/ARM
PUSH UPS X 5
CRABWALK X 2 LENGTHS OF ROOM
TRX HIP THRUSTERS X 15
***set timer for 12 minutes, and complete as MANY rounds as possible!
If you are not familiar with any of the exercises, consult a certified professional before you attempt them! Adjust the length and intensity of this workout in accordance to your fitness level. You can decrease weight, or reps for any of the exercises. You can also modify body weight exercises. If you have questions, or would like to be put through this circuit by a certified personal trainer, email: firstname.lastname@example.org
Try it out, and leave a COMMENT on the blog or Facebook page! Don’t forget to check back every Monday for a new workout.