Jones’n for 40 II

Warm-up:

Spinal Flow

1:00 Plank

10 Alternating Arm and Leg Raises (R+L=1)

Arm Circles

Leg Swings & Laterally

Down Dog to Runner’s Lunge & Twist

20 Calf Raises (Both feet together)

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:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Pigeon Stretch




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1/2 Specter+Box Jumps

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