Here's what to do...

When Sergey Is Out

To celebrate Tanya's birthday in Las Vegas, I will miss three sessions -

and they are below for your reference!

Friday, February 4

Warm-up:

High-Knee March

Knee Up-to-Chest

Foot-Grab-Behind

Forward Lunge Arms Raise

Bend to Toe Touch Across to Knee Up

Squats

Jumping Jacks (or Steps)

Main Set:

4 Rounds:

Swings 8x

Squat-to-Heartbeat 8x

Clean-Press 4x each side

Bent-Over Rows 4x each side

Burpies 4x

Finisher:

10/5 Interval Planks

Short Plank Hold 10 sec. on, 5 sec. off

Saturday, February 5

Warm-up:

Opposite Arm Circles

Slow-to-fast Arm Circles

Shoulder Dislocators

Fingers Reach Behind

Inchworm -out to push-up, inch-in

Main Set:

1st Set:

Ladder 5-7-9; 2 rounds

Band Bent-over Rows

Band Biceps Curls

Push-ups

2nd Set:

3 x 15 sec on, 15 sec off; 2 rounds

Overhead Tricep Extensions

Tall-to-Short Plank

Finisher:

Tabata:

Regular Plank Hold – Plank with Arm/Leg Raised

Monday, February 7

Warm-up:

Hip Bridges 16-18x

Wipers with Knees Bent 10x each

Inch-out to push-up 7x

Windmills 8x each side

Jumping Jacks 50x

Main Set:

Ladder: 1-2-3-4-5-4-3-2-1,

15 min. AMRAP:

Sequence:

Swing-Clean-Press-Windmill - Pull-Press-Pull-Swing

(both sides = 1 rep)

Finisher:

Side Planks,

4 minutes on each side total

Intervals 10 sec on/5 sec off