Gym 9.21

Kickoff to the weekend.... YIKES!

Stretch!
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Clusters:  5 Pushups, 5 Planks Tuck Jumps, 20 Mountain Climbers = 1,  x5
Reverse Lunge with Kettle-bell Press, Right Leg Back, Right Arm Press 10lb KB x20
Reverse Lunge with Kettle-bell Press, Left Leg Back, Left Arm Press 10lb KB x20
Squat and Press with a Jump (add a jump on the third picture) 5lb Dumbbells, x20
---Repeat Twice---
Clock Lunges, (R-Front, R-Lateral, R-Back, L-Back, L-Lateral, L-Front = 1) 5 total revolutions
Plyo Lunges x20
Frog Squats with 15lb Kettle-bell x20
Tuck Jumps x20
Slow- Basic Squats x20
---Repeat Twice---
Bicep Curls 5lb Dumb bells x30
Monkey Curls (start with hands at sides, heads of weights facing front and back of room, drag your knuckles up your sides as you bend your elbows until your hands are as high as they can go, should be almost touching your armpit,-elbows should be poking straight out right and left- straighten arms back down your sides) 5lb Dumb bells x30
Rapid Fire 5lbs 1:00
---Repeat 3 times going through this as quick as you can---
Side Bends 10lb Dumb Bells x20
Woodchops 10lb Kettle Bell, Left to Right x20
Woodchops 10lb Kettle Bell, Right to Left x20
Squat and Reach 5lb Dumb Bell (Squat with weight in left hand at shoulder, stand and reach to your right) Right x20
Squat and Reach (Squat with weight in right hand at shoulder, stand and reach to your left)Left x20
Ski Abs x20
---Repeat Twice---
Basic Sit-Up x20
Bike, Bike, Hold 3 Seconds =1 x15
---Repeat Twice---
Plank with Right Leg Up :30, Left Leg Up :30, Basic Plank :30 (whole 1:30 without knees dropping)
---DONE!---
Have a good weekend!  :)