January Jumpstart Workout Database
Workout #10
Equipment Needed: Sliders (socks or a towel under your hands/feet on hardwood flooring OR paper/plastic plate on carpet)
Custom Workout Interval Timer: CLICK HERE
Warm Up: | |
3 Rounds | Elevated Plank Arm Circles 3x8/arm |
Kneeling SA Slide Push Up 3x8/arm | |
Kneeling Fly 3x8 | |
Workout: | |
30s on 15s off | Reverse Lunge |
4-5 Rounds | Lateral Lunge |
1min REST between Rounds | Hamstring Curl |
Plank Leg Abductions | |
Mountain Climbers |
Workout #9
Equipment Needed: Dumbbell or Kettlebell, Wall & Foam Roller (or socks for your hands/long sleeves so you can slide your arms against a wall)
Custom Workout Interval Timer: CLICK HERE
Warm Up: | |
3 Rounds | Prone TYW's 3x6 |
Wall Slides 3x10 | |
Glute Bridge w/ March 3x10/leg | |
Workout | |
90s on 30s off | Single Leg hinge and clean |
3 Rounds | DB Single Arm floor press to Tricep Extension |
1min REST between Rounds | Alternating DB Snatch |
Eccentric Push-Ups |
Workout #8
Equipment Needed: Dumbbell or Kettlebell
Custom Workout Interval Timer: CLICK HERE
Warm Up: | |
3 Rounds | Windshield Wipers 3x8/side |
Side-Lying T/S Windmill 3x8/side | |
DB Overhead (OH) Situp 3x10 | |
Workout: | |
90s on 30s off | Back to Forearm to Hand Getup |
2 Rounds | Bridge to Swing to Tall Kneeling |
1-2min REST between Rounds | Tall Kneeling Lunge to Stand |
Windmill |
Workout #7
Equipment Needed: Dumbbell or Kettlebell, Step (couch, bench, chair against a wall), Hip Band (not essential)
Custom Workout Interval Timer: CLICK HERE
Warm Up: | |
3 Rounds | Monster Walks 3x10/side |
Lateral Lunge Toe Touch 3x10/side | |
Jumping Jacks 3x20 | |
Workout: | |
90s on 30s off | SL Glute Bridge |
3 Rounds | Step-Ups |
1min REST between Rounds | Tall Kneeling to Squat |
Thruster |
Workout #6
Equipment Needed: Dumbbell or Kettlebell
Custom Workout Interval Timer: CLICK HERE
Warm Up: | |
3 Rounds | Deadbug 3x10/side |
Side Plank w/ Reach through 3x10/side | |
Bear Lifts 3x6 | |
Workout: | |
90s on 30s off | Deadbug Pull-Over |
3 Rounds | Side Plank Hip Uprighting |
1min REST between Rounds | Palloff Press w/ OH Raise |
Reverse Lunge to Step Through |
Workout #5
Equipment Needed: Dumbbell or Kettlebell, Dowel (hockey stick, broomstick, golf club)
Custom Workout Interval Timer: CLICK HERE
Warm Up: | |
3 Rounds | SL Deadlifts |
Hip Hinge w/ Opposite Toe Tap | |
Forward Lunge & Reach | |
Workout: | |
45s WORK 15s REST | Lateral Lunge w/ Cross Body Knee Reach L |
4 Rounds | Overhead Squat |
1min REST between Rounds | Lateral Lunge w/ Cross Body Knee Reach R |
DB Palloff Press | |
Skaters |
Workout #4
Equipment Needed: Dumbbell or Kettlebell, Dowel (hockey stick, broomstick, golf club)
Custom Workout Interval Timer: CLICK HERE
Warm Up: | |
3 Rounds | World's Greatest Stretch |
Good Morning | |
Prone T's | |
Workout: | |
45s WORK 15s REST | High Knees |
4 Rounds | Goblet Squats |
1min REST between Rounds | Plank SL DB Row L |
Plank SL DB Row R | |
Bear Crawls |
Workout #3
Equipment Needed: Dumbbell or Kettlebell, Step (couch/chair), Wall
Custom Workout Interval Timer: CLICK HERE
Warm Up: | |
3 Rounds | Hip Hinge |
Bear Holds | |
Ankle Mobility | |
Workout: | |
45s WORK 15s REST | Seal Jacks |
4 Rounds | Bulgarian Split Squat L |
1min REST between Rounds | Tall Kneeling DB Halos |
Bulgarian Split Squat R | |
Side to Side Shuffle |
Workout #2
Equipment Needed: Dumbbell or Kettlebell, Clothes Basket (something to put weight in), Resistance Hip Band (bonus, not needed)
Custom Workout Interval Timer: CLICK HERE
Warm Up: | |
3 Rounds | Fire Hydrant 3x10/leg |
Open Book T-Spine Rot Drill 3x10/side | |
Hamstring Sweep 3x10/side | |
Workout: | |
45s WORK 15s REST | Long Striders |
4 Rounds | Deadlifts |
1min REST between Rounds | Plank Up-Downs |
Tall Kneeling SA Press L | |
Tall Kneeling SA Press R |
Workout #1
Equipment Needed: Bench/Couch/Step/Chair
Custom Workout Interval Timer: http://www.intervaltimer.com/timers/10019245
Warm Up: | |
3 Rounds | Birddog 3x15/leg |
Plank Shoulder Tap 3x15/arm | |
Mountain Climbers 3x15/leg | |
Workout: | |
45s WORK 15s REST | Plank w/ Leg Abduction |
4 Rounds | Dead Bug w/ Overhead Hold |
1min REST between Rounds | Drop Squats |
SL Squat | |
Shoulder Elevated Glut Bridges |