Week 7 (Holiday Week)

We will only have class on Tuesday (12/22) this week due to Christmas Eve being Thursday. We will hit a little bit of a CORE workout, then some heavy lifting!!! Hope you all have a LOVELY Christmas!!!


Tuesday (12/22):

Warm up:

50 Jumping Jacks

3-5 Yoga Worms

Lunge Twists

Knee Grab to Single Leg Deadlift


Then Complete-

EMOM (Every Minute on the Minute), for 10 Minutes

Minute 1 - 20 Situps

Minute 2 - 10 Lunges (R+L+1)

Minute 3 - 20 Situps

Minute 4 - 10 Lunges (R+L=1)

….Odd numbered minutes complete situps, even number minutes complete lunges.


Main Set: Goal - Back Squats – Keep on DRIVING GAINS!!!

Back Squats: 3 x 5 reps @ 80% of 5 rep max, after each set complete a burnout set of step back lunges…burnout = go until you feel burn in your legs, or you have to pause…whichever comes 1st!!!

Rest 1-2mins in between sets


Cool Down: YOGA

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