WALNUT VALLEY OUTPOST
  • Home
  • Shop
  • Bicycle Service
  • Go Ride!
  • About Us
  • Contact

April 6 - 10

4/5/2020

0 Comments

 
Picture
Please join us on Zoom at noon Monday - Friday! 
Meeting ID: 609-756-338
Password: 027888

All workouts should take about 30 minutes. Don't be afraid to get creative with your "weight" and reps. I've written these workouts as if you have a single KB or DB so adjust accordingly to your situation. 
As always, please let me know if you have any questions or concerns, you can text me at 620-218-1971.


Monday. For time:
50-40-30-20-10
- Single arm floor bench press
- Glute Bridge (weighted or unweighted)
- Leg Raise (reverse crunch)

If there's time left do abs...
50-40-30-20-10
Sit-ups
Side Plank Pulses

Tuesday. 6 RTF:
- 6 KB/DB SLDL (left leg)
- 6 KB/DB Hang Power Clean (left side)
- 6 Single arm S2OH (left arm)
- Repeat reps for right side
- 2-3 minutes cardio (run if you can, if not jump around and raise your HR)

Wednesday. For time:
24-18-12-18-24
- Sumo-deadlift High-pull
- Burpees facing object (jump over object)

If there's time for abs try this:
24-18-12-18-24
- Superman
- Ankle-touch crunches

Thursday. For time:
5-4-3-2-1
- Wall walks (if you don't have a wall you can sub in 25-20-15-10-5 feet elevated push-ups)
- 20 Bulgarian Split Squats between walks

Friday. Stay tuned!

0 Comments



Leave a Reply.

    ​Interested in joining us?
    Your first workout (or two) are free, stop by any time to check it out. Send us a text 620-312-8030 to let us know you're coming.

    Learn more about us here!

    Home & Hotel Workouts

    Log your workout here.

    Archives

    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019

    Categories

    All

    RSS Feed

WALNUT VALLEY OUTPOST
702 Main St
Winfield KS 67156 ​

Tuesday - Friday : 10 - 5 pm
Saturday : 10 - 4 pm
Sunday & Monday by appointment.
  • Home
  • Shop
  • Bicycle Service
  • Go Ride!
  • About Us
  • Contact