10/19/2020 0 Comments 10/19-10/25Monday: Get UP! Everything 2X
10 Squat jumps 10 Side lunges each leg 20 Box jumps 10 Hip Raises 40 yard Bear Crawl Tuesday: 12's AMRAP 20 min Jump rope 1 min 12 Dead lifts 12 Burpees 12 situps Wednesday: Everything 3X 10 Alt. Reverse lunges 10 DB Row 10 Cuban Press 30 sec Plank Thursday: 5 Rounds for 30 sec Hollow holds Glute Bridges Burpees Jumping lunges Pushups Friday: Tabata 20 sec on 10 sec off X3 Squats Rest one min Sit ups Rest one min KB Row Rest one min Plank Rest one min Row Machine 10 min Saturday: AMRAP 15 min 600 meter Row 100 meter Farmers Carry 20 DB Front Squats Sunday: Active Rest Day!
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10/13/2020 0 Comments Oct 12-18thMonday 12th: Dirty Dozen 12 set 12 reps
Push ups Squats Situps Lunges Tuesday 15-20 min HIIT (40 sec rest between each) 20 Squats 20 lunges ea leg 10 Burpees 10 push ups 20 MT climbers 40 High Knees Wednesday Cardio Work out Repeat 3 to 5 times 30 Jumping jacks 5 Push ups 25 High Knees 7 Burpees 10 Crunches 7 Squats 5 Push ups 10 Crunches 5 Push ups 7 Squats 30 Jumping Jacks 1 min wall sit 5 Push ups 25 High Knees Thursday: PULL IT 20 KB Deadlifts 4 X10 Pull ups 4 X10 Framers Carries 20 Superman W/ 1 sec hold X3 Friday: The Row 800 meter row 1 min plank 600 meter row 1 min plank 500 meter row 20 Mt climbers 400 meter row 20 Mt climbers 200 meter row Saturday: Shoulders 12 reps ez exercise X3 Single arm DB press Reverse Fly T- pushups Seesaw Laterial Raises Upright row Face pull or Arnold's Sunday: Active Rest day:) 10/6/2020 0 Comments Week of Oct 4-11thRemember to do a warm up and cool down!
Oct 4th: Rest Oct 5th: 3 Rounds for time: 10 push ups 20 sit ups 25 Squats 10 lunges each leg 80 Jumping Jacks 60 sec wall sit Oct 6th :20 min Tabata w/ weights 20sec on 10 sec off X4 Round 1 Round 2 Round 3 Round 4 Burpees DB Snatch DB Thrusters Burpees Walkouts Squat jumps KB Swings Plank Jacks Oct 7th : Dirty 30 For time 30 reps of each Box jumps push ups lunges V-ups Dumbbell push press Supermans DB Thrusters (Front squat to push press) Burpees Double unders Oct 8th : 15 min AMRAP 15 burpees 15 sit ups 15 box jumps Oct 9th: For time 50 alternating lunges 40 situps 30 KB Swings 20 Air Squats 10 Burpees Oct 10th: Cardio day Oct 11th: Rest day! |
Lisa KoehlerHello I am originally form Eastern Washington I moved here to beautiful Kalispell Montana in 2013. I have been playing; coaching, teaching and working in the health and fitness field in some capacity my whole life. I had the privilege of playing college softball and basketball. In 2003 I received my Bachelor's Degree in Health Enhancement form Saint Martin's University in Lacey, WA . I am married and have 3 kiddos who are all very active, keeping me on my toes. I love teaching and coaching at all different levels, hopefully inspiring people to have self confidence and to work hard. Thank you for taking time to stop by my site. Have a Blessed Day. Archives
April 2022
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