Happy MONSTER Monday everyone!!! I have been asked many times what my workouts are, especially with strength training. I got some pretty good response via FB followers who’d like a weekly “Monster Monday” workout posted on the site for folks to do on their own…. So, that is exactly what I’ll do! Starting today, I will post my own Monster Monday workout and it can be done as is, or modified for different levels of fitness.
MONSTER Monday workout 10.8.12
Warm Up Circuit x 2 rounds
-walkouts (also called inchworms)
- single leg tri-planar reaches (5 rounds per leg)
-standing chop/press (15 lbs x 10 reps per side)
Circuit 2 x 3 rounds
- glute bridges (10)
- dead lift (10 reps x85lbs)
- off-set pushups w 1 hand on med ball (10)
- barbell bent over row (6 reps x85 lbs)
Circuit 3 x 3 rounds
- body weight squats (25)
- dead hang pull-ups (5)
- plank reach through’s (10)
Circuit 4 x3 rounds
- KB swings (20)
- DB external rotation (12 reps x12.5 lbs)
- Hammer curl to overhead press (10 reps x12.5lbs)
***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: [email protected]***
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!!!
MONSTER Monday workout 10.8.12
Warm Up Circuit x 2 rounds
-walkouts (also called inchworms)
- single leg tri-planar reaches (5 rounds per leg)
-standing chop/press (15 lbs x 10 reps per side)
Circuit 2 x 3 rounds
- glute bridges (10)
- dead lift (10 reps x85lbs)
- off-set pushups w 1 hand on med ball (10)
- barbell bent over row (6 reps x85 lbs)
Circuit 3 x 3 rounds
- body weight squats (25)
- dead hang pull-ups (5)
- plank reach through’s (10)
Circuit 4 x3 rounds
- KB swings (20)
- DB external rotation (12 reps x12.5 lbs)
- Hammer curl to overhead press (10 reps x12.5lbs)
***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: [email protected]***
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!!!
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