February Workouts 5-7 (Patreon)

Workout 5:

12 minute warm up jog/run

(1:40 easy jog pace, 20 second work pace)

5x:

20 calorie bike (assault bike or air bike)

10/10 single leg kettlebell step ups on 24"

10 medicine ball roll ups 

20 QUALITY ball slams - really use all of your body and be elaborate on the motion. 

4x:

20 lateral dumbbell raises 

20 front dumbbell raises 

10/10 plank elbow to hand

(accessories to deltoids just because)

Workout 6:

2 mile run 

5x

20 pushups 

20 sit ups 

5-6x:

20 kettlebell swings 

40 battle ropes 

200m run w/kettlebell 

c/d w/5-10 m easy jog/walk.

Workout 7:

5 min w/u 

1 minute easy, 2 minutes medium pace, 1 minute race pace, 1 minute easy

dynamic stretching 

800m run

2 minute bodyweight squats 

-1 minute rest

2 minute walking lunges 

-1 minute rest

400m run

 1 minute rest

400m run 

2 minute pushups 

1 minute rest 

2 minute burpees 

c/d w/ 5-10 minute easy jog/walk. 

stretch