Jones'n for 40

Warm up as needed 3-5 minutes

Option 1 > 3 Months:

Complete 2 Rounds of the following, safely, for time: 40 KB Swings 25/35 40 Walking Lunge Steps (R+L=2) 40 Alt DB Biceps Curls 15/20 40 OH Triceps Ext 15/25 40 Squats 40 OH DB Press 15/20 40 Pushups 40 KB High Sumos 25/35 40 Aussie Pullups 40 Situps

Option 2 < 3 Months:

Complete 2 Rounds of the following, safely, for time (optional) 30 KB Swings 15/20 30 Walking Lunge Steps (R+L=2) 30 Alt DB Biceps Curls 10/15 30 OH Triceps Ext 10/15 30 Squats 30 OH DB Press 10/15 30 Pushups 30 KB High Sumos 15/20 30 Aussie Pullups 30 Situps


Option 3 < 1 Month:

Complete 1-2 Rounds of the following: 20 KB Swings 10/15 20 Walking Lunge Steps (R+L=2) 20 Alt DB Biceps Curls 10/15 20 OH Triceps Ext 10/15 20 Squats 20 OH DB Press 10/15 20 Pushups 20 KB High Sumos 15/20 20 Aussie Pullups 20 Situps

Cool Down:

Shoulder/Chest Stretches

3 Sets of 30 Seconds each side of lower back and piriformis stretches

QL Stretch

Child's Pose


Post time (optional) and thoughts to comments


How are you different from other gyms? This. Our people and thier examples. Mother of the year Shannon!



135 views3 comments
COMMUNITY.jpg