June Workout of the Month

Click on each exercise to take you to a video.

Dynamic Warm-up

  • Squat Matrix: 5 reps each
  • Ankle Mobility: 5 reps each
  • Elbow Push-ups, 1-Leg Hip Lifts: 10 each 
  • Spiderman  Rotational Stretch to ½ Get-up Combo, Active Hamstring Stretch: 5 each
Exercise Sets Reps Regression Notes
A1-  1-Arm, 1-Leg Dumbbell Row

A2- 1-Leg Rear Foot Elevated Squat

A3- TRX Pikes









A1- 1-Arm DB Row

A2- Goblet Squat or Split Squat

A3- Plank

B1- Single Arm Kettlebell Swings

B2- Incline Barbell Chest Press   

B3- Deep Squat Landmine Rotations







B1- Kettlebell Deadlift or 2-Arm KB Swing

B2- Push-ups or Dumbbell Chest Press

B3- Use light bar and just stand up

C1- Kettlebell Windmill 

C2- Kettlebell High Pulls   



5ea.  15   C1- ½ TGU  
Metabolic Conditioning- Slide Board Skaters – Start of with 3 rounds of 30 seconds on, 30 seconds off. Work up to 10 intervals of 30 seconds on, 30 seconds off.        


If you have questions on certain exercises in this workout, please come during one of our coaches’ floor hours or visit our You Tube Channel, http://www.youtube.com/user/MyStateofFitness, for videos of the above exercises.

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