Keep Up The Momentum

Good morning - Hope you all had a great weekend and are rested and ready to hit it hard for another week.

This Monday brings a total body workout that includes both cardio and strength training.  Make sure you are using weights that challenge you to the point of muscle fatigue or 'burn' by the time you are finished with that set.
Two sets of weights are needed - heavier weights should be used for your chest and back while moderate weights should be used for your arms and shoulders.

Warm up for a few minutes before starting the workout.

Circuit 1 - go thru 3x before moving on to the next Circuit
50 High Knees or Jump Rope Skips
25 Weighted Squat/Lunge Combo (holding weights start in squat position - perform a squat - then step one leg back and perform a lunge - step that foot back in and perform a squat - step the other leg back and perform a lunge on that side - continue alternating lunges with a squat in between)
50 Mountain Climbers
15 Pushups
25 Wide/Plie Squats with Upright Row (hold weights in front - palms face back- as you are in a wide squat - perform one squat and as you rise back up, pull the weights up to underneath your chin keeping your elbows high)
50 Side Lunge Jumps/Ice Skaters
15 Pushups
15 Weighted V-Ups (hold a light weight between your hands)

Circuit 2 - go thru 3x
50 High Knees or Jump Rope Skips

20 Concentration Bicep Curls in Low Narrow Squat (stand with feet directly under hips - squat down into a low squat position - place your elbows on top of your knees, palms facing up - perform bicep curls)
50 Mountain Climbers
15 Pushups
20 Tricep Dips with Knee Tuck (as you perform your tricep dip pull one knee up toward your chest - alternate legs - legs can be straight or bent - remember to keep your back close to the bench and just bend your elbows - don't sink into your shoulders)
50 Side Lunge Jumps/Ice Skaters
15 Pushups
15 Side Plank Side Raises (start in side plank on your forearm -  option to have your bottom knee down - hold weight, palm down, on your top thigh - lift the weight up with a straight arm until it is perpendicular to your body) - 15x each side


TRAIN WITH INTENTION!