one-thirty-Aurora

MON)

AM) planks/yoga 20 burpees

1hr bike

PM) 30 burpees stretch.

total= 100 burpees for day, 100+pushups, 300 situps

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JANUARY LUNAR 29th

SUNDAY)

Am) planks/yoga /40burpees 30min

PM)Squats 10×8,5,5,5,5,5,3,5,8

A1) Mil press 6×8,5,5,5,5,5

A2) BB rows  6×6

B1) dips 5×6

B2) assted chins 5×6

Circuit= 5×10 leg raises, 5×12 feet elevated diamond pushups,5×10 curls,

then 10×10 burpees with 2x20lb dumbells, with 5×10 weighted situps, 2×50 med ball slams

Then drop set cable press 1×15/10/5+ pull downs 1×12/10/8+ situps 1×30 w/3x1min twist

Then about another 8×15 burpees with vups 400 + 100 lunges with 10lb med ball, 3x1min mountain climbers, more pushups

And of course more sporatic 4-5 x 15 burpees /moutain climbers /vups(200)

Bike about 50min total (with 20burpees/20 pushups/mountain climbers when stopped)

1/28-RUN ING MAN

AM)PLANKS/YOGA/

BIKE=45MIN

PM) SPRINTS (15X3OSEC) 30 BURPEES 2MIN KICKBOXING 2MIN JUMPROPE= 25MIN TOTAL

CIRCUIT= 200 BURPEES+5X12 INVERT ROWS, 5X12 BOX JUMPS, PUSHUPS,MED BALL TWIST, 400 VUPS, 3X30 TABATA SQUATS, 5X10 DECLINE SITUPS

1+27

FRIDAY:

AM) YOGA HOLDS/PLANkS+20 BURPEES

BIKE 40MIN

PM) SQUATS 5X5 W/155

DEADLIFTS 5X3,4,4,4,4 W/ 195

FLOOR PRESS 6X6,6,5,5,3,3

PULLUPS 6X6

INVERT ROWS/CHINS 5X6

DECLINE PUSHUPS KNUCKLE 5X12-15

BODY WEIGHT LUNGES 100

TABATA BW SQUATS 2X25-30

THEN LATER DIPS 5X6/DECLINE SITUPS 5X10/LEG RAISES 4X8/ BURPEES 110/VUPS 300

ONE+26

THURS

AM) bike 1hr planks and back bridges 20 burpees, 100 flat leg situps

PM) 130 burpees, 5x10decline situps,5x8leg lift, 100 pushups,25invert rows

1/25-

WED

AM) 5x3chins, 100 pushups, 100 squats, 50 get ups, 100 burpees, 5×10 situps, 5x1min moutain climbers, 3×30 leg raises, 3x1min med ball russians, planks, back bridges

PM) squats 10×5-3

A1) mil press 6×5

A2) BB rows 6×6

B1) Leg raises 5×12

B2) cable curls 5×8 (drop set

B3) decline pushups 5×12

C1) drop set 1×30 cable press

C2) drop set 1×30 pull down

C3) 1×30 decline situps, 12 burpees, 1×10 decline situps, 12 burpees

AT HOME- 100+ burpees , 400 vups, 5×8 med ball pushups, 3×12 lunge jumps, 5×12 BW invert chins, Pushups/jumps

YEAR OF DRAGON-DAY2-1/24

TUES=off

AM) planks/back bridges 20 burpees

bike 1hr steady w/a couple 45-60sec all out (about 6-10min total)

PM) 1oo pushups