Updated: Mar 5, 2020

(Adapted from Wodwell)


5 Minutes Jump roping or Jumping Jacks

3 X:

1:00 Plank

:30 Right Side Plank

:30 Left Side Plank

30 Glute Bridges

Complete each of the following with weight As Heavy as Safely Possible (AHAP)*. Complete all reps of one exercise before completing reps of another.

-Rest 3-5 minutes between each set

-Rest as needed between exercises

-Scale weight as needed

Back Squat

8- 6- 4- 2

Push Press




Cool Down:

3 Yoga Worms

3 Lunge Twists

Low Back and Piriformis Stretch

QL Stretch

Child's Pose

*Less than 1 Month

5-3-1 reps of all exercises

Less than 3 Months

Complete all reps with lighter weight

Post Weights to Comments

March Challenge!

Complete 5 Minutes of Jump roping 5 Days a Week

Billboard siting! Check out the digital billboards on Walton. Thank you DBI for making us look sooooooo legit! And Casey W. for the graphic design. And most importantly, the Campbells who are now famous.

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