Saturday Jan. 30th

WARM-UP:
1/2 mile run/walk

WORK OUT:
Dumbbell Chest Press (3 sets of 12)
Crunches on Stability Ball to the front (25)
Dumbbell Row (3 sets of 12)
Crunches on Stability Ball to the left (25)
Shoulder Press (3 sets of 12)
Crunches on Stability Ball to the right (25)
Dumbbell Bicep Curls (3 sets of 12)
Crunches on Stability Ball to the Front (25)
Dumbbell Tricep Kickbacks (3 sets of 12)
Curunches on Stability Ball to the Left (25)
Dumbbell Hammer Curl (3 sets of 12)
Crunches on Stability Ball to the right (25)

2 sets of 10:
Back Extensions
Lateral Raise
Frontal Raise

25 Lunges
25 Squats

COOL DOWN:1/2 mile run/walk

Saturday Jan 23rd

Run/walk 1 mile

5 rounds for time:
20 Pushups
20 Sit-ups
20 Squats

Run/Walk 1 mile

Friday, Jan 22nd

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc.

The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Saturday, Jan. 16th

Five rounds for time of:
50 Wall-ball shots with 4 or 6-pound ball
25 Pull-ups