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Jay Monday

 Hey Jay!

Here is your Monday workout!

Today you are doing Lower Body & Shoulder.

Remember to text me when you finish.

Have fun!

  Michael


WARM UP!

- 6 minutes light-moderate cardio on elliptical + Dynamic total body warm up

X Behind the head

X Behind the head

- 5 reps

This Guy

This Guy

- 5 reps

This Guy

Reach and Open

- 5 reps

Palms Out and Up

Palms Out and Up

- 5 reps

March in Place

March in Place

- 5 reps each side

Standing Kick Buts

Standing Kick Buts

- 5 reps each side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 5 reps each side

AFTER THE LAST SET GO DIRECTLY INTO...

PART #01

SUPERSET: Reach Under and Open x Fire Hydrants

REST IN BETWEEN SETS: No breaks

SETS: 2

Reach Under and Open

Reach Under and Open

- REPS: 10 per side/ alternating with each rep (20 total)

Fire Hydrants

Fire Hydrants

- REPS: 10 per side/ alternating with each rep (20 total)

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #02

V-Burpees

V-Burpees

REPS: 20

SETS: 1

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #03

SUPERSET: Goblet Squat x Underhand Resistance Band Pull Aparts

REST IN BETWEEN SETS: 30 seconds

SETS: 3

Goblet Squat

Goblet Squat

- WEIGHT: 20 LB DB

- REPS: 12

Underhand Resistance Band Pull Aparts

Underhand Resistance Band Pull Aparts

- REPS: 15 with 3-count hold

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #04

V-Burpees

V-Burpees

- REPS: 20

- SETS: 1

AFTER THE LAST SET, REST 2 MINUTES AND THEN GO INTO...

PART #05

SUPERSET: Lunge from the ground with DBs x Overhead Medicine Ball Slams

REST IN BETWEEN SETS: 30 seconds

SETS: 3

Lunge from the ground - left side

Lunge from the ground with DBs

(left side)

- WEIGHT: 2- 12 LB DBs

- REPS: 6 reps

Lunge from the ground - right side

Lunge from the ground with DBs

(right side)

- WEIGHT: 2- 12 LB DBs

- REPS: 6 reps

Overhead Medicine Ball Slams

Overhead Medicine Ball Slams

- REPS: 20

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #06

SUPERSET: Jinder Flies x Wall Squat

REST IN BETWEEN SETS: No breaks

SETS: 3

Jinder Flies

Jinder Flies

- WEIGHT: 2- 8 LB DBs

- REPS: 12 slow

Wall Squat

Wall Squat

- DURATION: 45 seconds

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #07

V-Burpees

V-Burpees

- REPS: 20

- SETS: 1

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #08

W Superman Hold

W Superman Hold

- DURATION: 45 seconds

- SETS: 1

COOL DOWN

- Stretch moving into each stretch gradually increasing range of motion until you hold. Hold 5-10 seconds.

- OPTIONAL: 5-10 minutes light-moderate cardio on elliptical, stair machine, whatever just to get the blood circulating and to burn a few extra calories.


Great work!

Remember to check-out with me.