The Ole 29’er
It’s February! That means it’s time for a new Monthly Challenge Workout!
In honor of February having 29 days due to the Leap Year, we are calling this month’s challenge “The Ole 29’er!”
Here are the details:
WHAT YOU NEED:
1.) A heavy Dumbbell (25-50lbs)
2.) A light dumbbell (5-25lbs)
3.) A medicine ball (6-10lbs) – NOTE: if you do not have access to a medicine ball, you can substitute by using a dumbbell as demonstrated in the video below.
INSTRUCTIONS:
Set a timer for 29min. You will repeat the following circuit as many times as you can in that time. Record the weights that you used and how many sets you were able to get through and what exercise you finished on. (eg. “Completed 5 1/2 rounds, finished the plank hydrants”)
THE WORKOUT (CIRCUIT):
1.) 9 reps – Goblet Squat (Heavy DB)
2.) 9 reps – 1-arm Rows (Heavy DB)
3.) 9 reps each – Plank Hydrants
4.) 9 reps – 1-arm DB Snatch
5.) 9 reps – 1-arm Staggered RDL (Heavy DB)
6.) 9 reps each – Side-Side Med ball Slams
Videos of the Exercises:
SHARE YOUR RESULTS!
Post a video on Instagram of you completing “The Ole 29’er” and tag @18STRONG and we will be sure to repost it to our stories! Bonus points if you add your results (how many rounds you got and what weights) in the comments of the post we made about the Challenge over on Instagram (Click the image below) …
1st Phorm: Try any of the 1ST PHORM products with FREE SHIPPING, go to 1stphorm.com/18strong.com (By using this link, you will be entered into our Monthly 1st Phorm Giveaway!)
More Cool Stuff to Check Out:
To continue the conversation and ask any questions you may have, head over to the 18STRONG Movement group on Facebook.