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Monday Mayhem - Win the week!

Duration: 40 minutes Focus: High-Intensity Full Body + Core Strength

Metabolic conditioning to kickstart your week and boost calorie burn (400-600 calories)

Warm-Up (5 minutes)

Jumping Jacks (30 seconds)

Mountain Climbers (30 seconds)

Kettlebell Halos (30 seconds each direction) 

Bodyweight Squats (30 seconds)

Plank to Downward Dog Flow (30 seconds)


Main Workout: The Weekly Dominator (30 minutes)

Complete 5 rounds:


Kettlebell Swings (20 reps) 

Renegade Rows (10 each arm)Use kettlebells or dumbbells

Goblet Squats (15 reps)Hold kettlebell or dumbbell at chest


Push-Up to Side Plank (6 each side)Modification: Push-ups

Dumbbell Thrusters (12 reps) Substitute: Kettlebell front squats + push press

V-Ups (15 reps)Modification: Knee tucks if needed

Rest 60-90 seconds between rounds



Finisher: Core Crusher (5 minutes)

AMRAP (As Many Rounds As Possible) in 5 minutes:

10 Russian Twists (with kettlebell/dumbbell) 

10 Plank Jacks

10 Bicycle Crunches


Cool-Down (5 minutes)

Child's Pose (30 seconds)

Cat-Cow Stretch (30 seconds)

Downward Dog (30 seconds)

Standing Forward Fold (30 seconds)

(30 seconds each side) Chest Opener Stretch


Pro Tip: To "Win the Week," fuel your post-workout recovery with a protein-rich meal within 30 minutes. This can reduce muscle soreness and boost your energy for the rest of the day.

Why This Workout Crushes It:

  • Full-body engagement with emphasis on explosive movements (KB swings, thrusters)

  • High-volume core work integrated throughout (renegade rows, V-ups, finisher)

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