Hi All!

I hope you had an amazing, active weekend full of good things.

It’s Monday, so I’m not going to ramble on, we’re just going to get after it. I love starting a workout, especially on a Monday, with some crawling or breathing, so we’re crawling this morning (or whenever you’re doing your workout).

And then just a quick note that you’ll likely want a light-to-medium dumbell or kettlebell for this workout. You can, of course, do these without weight, I just find that a little weight helps guide a windmill properly, and most people will want some weight on a shoulder press. If you don’t have one, you can use nothing or grab anything around - a shoe, soup can, whatever.

Have fun!

Day 7 Workout

Time: 20 minutes

Warmup

Crawling (3 minutes)

  Demo Here: https://www.youtube.com/results?search_query=crawling+workout+warmup

 Crawl a few steps forward, a few back, a few left, and a few right and repeat for one minute. Rest 30 seconds and repeat for another minute.

Spiderman Crawl (3 minutes)

 Demo Here: https://www.youtube.com/watch?v=_2sb3v00I40

 Same idea as the last crawl - crawl forward a few steps (as your space allows) and then back a few steps. Crawl for one minute, rest 30 seconds, and crawl for another minute.

Set A: Complete A1 then A2, repeat 3 times

A1, Cossack Squat (x 6 each side)

 Demo Here: https://www.youtube.com/watch?v=YvxmS5BIPi8

A2, Curtsy Lunge (x 6 each side)

 Demo Here: https://www.youtube.com/watch?v=DEE806Xr4V4

Set B: Complete B1 then B2, repeat 3 times

B1, Half-Kneeling Kettlebell Windmill:

  Demo Here: https://www.youtube.com/watch?v=4dTvEXgzWqM

B2, Half-Kneeling Press:

 Demo Here: https://www.youtube.com/watch?v=FLbz81jkVIM

Hope your week gets off to a great start!

With love and strength,