5 x DB Rows

10 x Push-ups

15 x Squats

As many rounds as possible.

Still Smiling

(20 secs on, 10 secs off)

Squats,

Push-ups,

Sit-ups

4 rounds of each

Medicine ball push-ups

Kettlebell Swings

Ab mat sit-ups

 Dumbbell Rows

Dumbbell bench press

Sit-ups with Ab Mat

FOR TIME

21,18,15,12,9 Reps of;

Air Squat,

Standing Lunge,

Plate Press

Get used to doing lots of reps then get that time!!!

5 x Bear Walks

10 x DB Presses (1 hand)

10 x KB Swings (1 hand)

However, it snowed the night before and even though I nearly killed myself getting here to help my class get in the best shape of their lives they all chose to stay in bed!!!

(IT"S A JOKE GUYS!!!)

Anyway, to recap....

5 x crab walks

10 x bear walks

15 x burpees

5 rounds for time

Trust me, this workout is all the revenge I need :-)

Push-ups,

Sit-ups w/ mat,

Squats,

Shoulder press w/ DB,

Lunge steps,

Rows w/ DB

Timed Workout

Mat - 11.17 HOLY COW!!!

Ron -12.09

Jodi - 12.10

Claudetta - 12.31

Violet - 12.44

Jenna - 13.20 ( 3rd class - did really well)

Tammy - 16.03 ( 1st class - looking good Tammy)

5 x crab walks

10 x bear walks

15 x burpees

Blake's hardcore with his KB!!

Lateral Jumps x 10

KB Swings x 15

Squats x 20

AS MANY ROUNDS AS YOU CAN IN 15 MINUTES

Matt - 9 rounds

Ron - 8 rounds

Violet - 8 rounds

Jodi - 6 rounds (this was Jodi's first day so great job).

Do the workout and post your rounds - lets see what you got!!!

Step-ups on a bench,

Push-ups on plyo bars,

Mountain Climbers,

Dips on plyo bars

21 Thrusters

12 Burpees

3 rounds for time

Kettlebell Swings

Shoulder Press

21 - 15 - 9

FOR TIME

Squats x 15

Walking linges x 50m

Repeat 4 times

jump till you can't!!!