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November Workouts 2017

NOVEMBER PDF’s of WORKOUTS + SCHEDULE

FULL BODY BURNER + ABS

x 3
10 elevated single leg crunches
10 pikes

Then:

x 3
10 (each side) reverse lunges with an overhead press
10 pile squats with a bicep curl

Then:

x 2
10 rollouts
10 stir the pot each side

Then:

x 2
10 single leg hamstring curls (both sides)
10 both legs
30 inner leg pulses

 

TIMED LEG DOMINANT + ABS

X 3
10 KB or DB swings
10 crunch backs
10 elevated leg OH presses

Then:

Get your stopwatch:

30 seconds of hip thrusts
30 seconds of single leg hip thrusts, 30 seconds switch sides
30 seconds double pulse Goblet Squat
1 minute body weight squats
30 seconds weighted single leg lunge, 30 seconds other leg
1 minute weighted pile squats
30 seconds knee drive, 30 seconds other leg

Do ONE full round, rest for 1 minute and repeat 2-4 times.

 

UPPER BODY + HIIT + BOOTAY!

x 2
20 single leg extensions on the SB ball
20 other leg
20 both legs
6 knee tuck to push up on the SB ball
6 push ups to alternating leg lift

Then:

x 2
6 kneeling overhead press, 6 the other arm
20 SL elevated leg lifts, 20 other side
20 jump jacks

Then:

x 3 (GO HEAVY!)
6 bent over rows
6 curl to press
6 hip thrusts

Then:

x 3
6 half moons both sides
6 overhead tricep extensions
6 row to tricep extension
30 jump squats

20-30 MINUTE FULL BODY HIIT

10 plank rotations (5 per side)

10 single leg RDL

20 single leg lunge (no weight) pulse up and down

Switch legs and do the 10 single leg RDL

and repeat 20 single leg lunges

*Remember whatever leg you’re standing on for the RDL needs to be in the front for the lunge*

 Finish with:

1 minute of jump rope

10 jump squats

10 burpees

x 5-10

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