Monday Mix UP

The Monday Mix Up

The Training Room Monday mix up will be a well balanced combination of both stationary strength circuit with longish cardio, kettlebell sport or body weight conditioning sets.

Here’s to a repeat of the last 4 weeks of workouts! 

Let’s get after it!

This will be fun!

REMINDER…

There will be NO evening classes Monday night.

Tuesday’s training session will be at 8 AM ONLY (No other classes on July 4)

Here’s part one (strength)

20 Minutes of this kettlebell OR body weight strength circuit

• 10 swings, or deadlift
• 10 Push-ups
• 10 cleans
• 10 high pulls, or superman’s
• 10 press or shoulder taps
• 10 squat choice
• 10 rows, or 5 Pull-ups
• 10 ab choice

The Finisher

Pick ANY cardio, kettlebell sport or body weight calisthenic option and do the following intervals…

Options can be any of the following…

• Bike
• Row
• Ski
• Run
• Jump rope
• Jumping jacks
• Squat thrusts
• Skaters
• Step ups
• Burpees
• Mace swings
• Sledge hits
• Long cycle
• Snatches
• Cleans
• Jerks

Here are the intervals

• 1 minute work/ 50 seconds rest
• 1 minute work / 40 seconds rest
• 1 minute work / 30 seconds rest
• 1 minute work / 20 seconds rest
• 1 minute work / 10 seconds rest
• 1 minute work….DONE!

Have a healthy and safe remainder of the weekend!