30 Minutes of Strength

It’s a NEW Training Cycle!

4 Weeks of Workouts that are then repeated so you can measure your progress.

Get ready for some new workouts and some tried and true favorites.

We plan on an April Challenge as well so stay tuned!

Mark your Calendars for April 30th for the next Beers and Bells Competition. 6 Minute Sets of Kettlebell Sport OR Burpees (which you can do with a partner).

Monday’s STRENGTH Workout:

30 Minutes:

10 ring rows or 5-10pullups
10 squat choice
10 push-ups choice
10 Superman’s, bird dogs, hip bridge or hamstring curls
10 abdominal choice
10 calories or 100 Jump Rope

Repeat this circuit for 30 minutes! You can go all bodyweight or choose weighted exercises where appropriate!

Here’s a good Strength Video Workout to start your week off RIGHT!

6 Minute Strength Set

You will rest 1 minute between Sets and complete 4 total rounds

Cardio Choice (run, JR, JJ, high knees, skaters, quick feet, kick but, rope flow) – 1 Minute
Alternate Back Lunge – 1 Minute
Push-up Plank – 1 Minute
Marching hip bridge, hamstring curls, single leg static hip bridge – 1 Minute (30s/30s)
Alternate Ring Rows or 1 arm rows – 1 Minute (30s/30s)
Get Ups, windmills, side plank – 1 Minute (30s/30s)

Here’s our 6 Minute Strength Circuit: