DECEMBER TO REMEMBER Workout

SPINAL EXTENSION W/
ROTATION

Muscles Targeted: Spinal Erectors

HEEL AND HIP RAISE

Muscles Targeted: Abs

WEIGHTED WINDMILL

Muscles Targeted: Deltoids, Core, Glutes, Adductors (total
body)

IRON MAN HANG (+)

Muscles Targeted: Lats, Biceps & Delts

S.B. HOLD (& TUCK)

Muscles Targeted: Core Complex & Glutes & Hamstrings

FLUTTER KICKS

Muscles Targeted: Abs, Hip Flexors & Spinal Erectors

CABLE LAWN MOWER
PULL

Muscles Targeted: Quads, Glutes, Hamstrings, Obliques

MOVING PLANK

Muscles Targeted: Core Complex

FIGURE 8’S

Muscles Targeted: Quads, Glutes, Spinal Erectors

FACE PULL

Muscles Targeted: Trapezius, Rhomboids, Rear Delts

(1 LEG) DEADLIFT

Muscles Targeted: Hamstring, Glutes, & Spinal Erectors

TRICEP DIPS

Muscles Targeted: Triceps, Deltoids, Pecs

RUSSIAN ½ GET UP
(2 HANDED ½ GET UP)

Muscles Targeted: Abdominals & Hip Flexors

REVERSE CRUNCH
(HIP/KNEE EXTENSIONS)

Muscles Targeted: Abdominals

KNEELING RENEGADE ROW

Muscles Targeted: Obliques, Abs & Spinal Erectors

BURPEE

Muscles Targeted: Total Body

S.B. HOLD (& TUCK)

Muscles Targeted: Core Complex & Glutes & Hamstrings

REVERSE LUNGE

Muscles Targeted: Glutes, Quads & Hamstrings

SIDE HIP DIPS

Muscles Targeted: Obliques, QL, Lats, Deltoids

HIP FLEX/EXT ON BAR

Muscles Targeted: Glutes, Hamstrings, Spinal Erectors

HIP EXTENSION ON CHAIR

Muscles Targeted: Glutes, Hamstrings & Spinal Erectors

SIDE KICK ON BAG

Muscles Targeted: Gluteus Medius & Minimus

RUSSIAN TWIST

Muscles Targeted: Abs, Obliques, Hip Flexors

DEAD BUG

Muscles Targeted: Entire Core Comples

BELLY BLASTERS

Muscles Targeted: Entire Core Comples

RUSSIAN SWING

Muscles Targeted: Quads, Glutes, Obliques, Core

CABLE HIGH KNEE PULL

Muscles Targeted: Quads, Glutes, Lats & Obliques

BENCH PRESS

Muscles Targeted: Pecs, Lats, Deltoids

HIGH PLANK CRUNCH