- 1A) Narrow Stance Squat or Narrow Stance Goblet Squat (8)
- 1B) DB Row (8/side)
- 1C) KB or DB Swings (15)
- 2A) Alternating DB Chest Press (10/side)
- 2B) Bodysaw (10)
- 1A) Prisoner Switch Lunge (30 seconds per side)
- 1B) Stability Ball Jackknife Pushup or Atomic Pushup (30 seconds)
- 1C) Vertical Jump and Stick (30 seconds)
- 1D) Plank with Feet on Stability Ball or in TRX Straps (30 seconds)
- 2A) Inverted Row or Strap Row (30 seconds)
- 2B) 1 – Leg Romanian Deadlift (30 seconds per side)
- 2C) Jump Rope or Jumping Jacks (30 seconds)
- 1A) DB Squat and Press (12)
- 1B) Stability Ball Plank or Plank (30 seconds)
- 1C) 2 – Arm DB Row (15)
- 2A) Burpees (3)
- 2B) Bodyweight Triple Stop Squat (3)
- 2C) Offset Pushup (3/side)
Beginner 10-Minute 20-10 Workout
- 1A) Hip Extension — 20 on, 10 off x 4 rounds
- 1B 4-Second Kneeling Eccentric Pushups — 20 on, 10 off x 4 rounds
- 1C Stickups — 20 on, 10 off x 4 rounds
- 1D Plank — 20 on, 10 off x 4 rounds
- 1E Glute Bridge — 20 on, 10 off x 4 rounds
Cool-Down
—————————————————————————————————————
15-Minute 20-10 Workout
1A) Total Body Extensions (TBX) — 20 on, 10 off x 8 rounds
1B) Decline or Regular Pushups — 20 on, 10 off x 4 rounds
1C) Wall Squats — 20 on, 10 off x 6 rounds
1D) X-Body Mountain Climbers — 20 on, 10 off x 4 rounds
1E) Prisoner Squats — 20 on, 10 off x 8 rounds
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Do the following circuit 4 times, resting for 30 seconds between
circuits…
- Jump Rope or Jumping Jacks (30 secs)
- Alternating Reverse Lunge (30 secs)
- Jump Rope or Jumping Jacks (30 secs)
- Close-Grip Pushups (30 secs)
Cool-Down
AMRAP in 3 minutes. Rest for 60 seconds and repeat for a total of 4 rounds.
- A) Push Ups x 8
- B) Swinging Lunges x 8 each leg
- C) Lateral Ski jumps x 8
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Perform each of the following in order, with no rest between exercises for AMRAP in 5 minutes. At the end of the circuit, rest for 30 seconds and repeat for a total of 3 rounds.
A) Walkout to Cross Body Mountain Climber x 6
B) Y Squats x 12
C) Bulgarian Split Squat x 12 each leg
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15-Minute Complex Challenge
- Choose a conservative weight.
- I recommend a weight that you can Push Press for 12 repetitions.
- Do 6 reps per exercise.
- Try not to put the bar down throughout the set.
- Rest up to one minute between circuits.
- Keep going for 15 minutes.
- If you are hard-to-the-core, go for 20 minutes.
1) Barbell Bent-over Row
2) Barbell RDL
3) Barbell High Pull
4) Barbell Front Squat
5) Barbell Push Press
6) Burpee with Push-up
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- Bodyweight Bulgarian Split Squat – 15 to 25 reps per side (1-0-1-0)
- X-Body Mountain Climber – 20 reps per side (1-0-1-0)
- Power Wheel Rollout or Stability Ball Rollout – 20 reps (3-0-1-0)
- Stability Ball Jackknife – 20 reps (1-0-1-0)
- Rest 30 seconds and repeat 2 more times.
NOTE: Do each exercise at the recommended tempo. A tempo of 1-0-1-0 for example, means lowering for 1 second, NO pause at the bottom, returning to the start position in 1 second, and not pausing at the top before starting the next rep.
——————————————————————————————————————
Perform each of the following in order, with no rest between exercises and for
AMRAP in 5 minutes. At the end of the circuit, rest for 30 seconds and repeat for
a total of 3 rounds.
Perform each exercise for 30 seconds and do as many reps as possible, with good form.
B) Prisoner Squats x 30s
C) Cross Mountain Burpees x 30s
D) Bulgarian Split Squat (15s each leg)
E) Lateral Ski Jumps x 30s
F) T Push Ups x 30s
Record the number of rounds and aim to beat this score each week.
Perform each of the following in order for 5 rounds with no rest, and without putting the weight down. At the end of this time, rest for 90 seconds. Repeat for 3 rounds:
A) DB Swings x 6
B) DB Split Squat x 6
C) DB Squat thrust to Deadlift x 6
—————————————————————————————————————
Perform each of the following exercises in order for AMRAP in 16 minutes.
Remember good form is very important. Rest only as necessary. If your form
gets messy, please stop and take a break. Record the number of complete
rounds, and try to beat your number the following week.
A) Burpee Chin up x 1
B) Jump Squat x 3
C) Crab Crawls x 6
D) Run in Place x 50 steps
—————————————————————————————————–
Warm-Up 10 rounds of 20-10 Prisoner Squats
– 4 rounds of 20-10 Pushups
– 100 Lunges (alternating sides)
– 5 rounds of 20-10 Total Body Extensions
—————————————————————————–
1) KB Swings – 25 reps
2) Narrow-Stance Bodyweight Squats – 20 reps
3) TRX Ab Fallouts – 15 reps
4) Jump Rope – 30 seconds
5) Burpee – 20 sec
Do that circuit 3-5 times, with 30-60 seconds of rest at the end of each circuit.
———————————————————————-
Warmup, then:
1) 20 seconds repeated vertical jumps
2) 20 second shuttle sprint
3) 30 seconds pushups
4) 30 second shuttle sprint
After the circuit, take one minute rest.Then repeat 3-6 more times.
——————————————————————————–
Warmup, then:
1) 20 seconds repeated vertical jumps
2) 20 second shuttle sprint
3) 30 seconds pushups
4) 30 second shuttle sprint
After the circuit, take one minute rest.Then repeat 3-6 more times.
——————————————————————————–
Killer Core Circuit
1. Suspended Front Plank w Body saw
2. Suspended Side Plank L/R w Scissor and Reach Under
3. Suspended Reverse Plank w Hip Drop and Raise
*All exercises performed 30 sec to 2 min
**Rest 1 minute and repeat 2 more times.
Killer Core Circuit Exercise Descriptions :
Suspended Front Plank w/Body Saw:
1. On your knees, face down, place feet in foot cradles of suspension trainer, and support your body on your elbows.
2. Lift your knees off ground and straighten legs into front plank position.
3. Rock your body on elbows back and forth like a body saw for desired amount of time.
Suspended Side Plank L/R w/Scissor and Reach Under:
1. Put feet in foot cradles, and then lie on your Right side. Lock your feet in an offset foot position (top leg/foot behind bottom leg/foot). Get onto Right elbow, and lift body straight up on side elbow, raising left arm straight up.
2. Scissor feet apart, and then reach under with your left hand, and return to start position, with feet locked in offset position, and left arm straight up in air, and repeat for desired amount of time, then get on Left side.
3. Repeat on Left Side/Left elbow for desired amount of time.
Suspended Reverse Plank w/Hip Drop and Raise:
1. Lying on back, with heels in foot cradles, put hands flat on floor, and raise body straight into Reverse Plank position, then lower hips just above the ground and lift back to start position.
2. Repeat for desired amount of time.
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Bicycles with weight (30 sec)
Mountain Climbers aka Plank Runs (30 sec)
Burpees with weight (30 sec)
Spiderman Pushups (30 sec)
Diverbombers (30 sec)
Diamond Pushups (30 sec)
L Seat (30 sec)
Plyo Lunges with Weight (30 sec)
Pistol Squat Right Leg (30 sec)
Pistol Squat Left Leg (30 sec)
Hindu Squats (30 sec)
Right Elbow Twist (30 sec)
Left Elbow Twist (30 sec)
Right Knee/Elbow Twist (30 sec)
Left Knee/Elbow Twist (30 sec)
Walking Pushup (30 sec)
Low Plank Hold (30 sec)
V Up (30 sec)
Standard Pushup (30 sec)
X Pushup (30 sec)
Right Uneven Pushup (30 sec)
Left Uneven Pushup (30 sec)
V Hold (30 sec)
Bridge Pushup (30 sec)
Right Side Donkeys (30 sec)
Left Side Donkeys (30 sec)
Straight Leg Situps (30 sec)
Burpees with weight (30 sec)
Gracie Drill (30 sec)
Bear Squat (30 sec)
X Pushup (30 sec)
Bicycles with weight (30 sec)
——————————————————————————————
6A) Dips – max reps minus one
6B) Biceps Curls with Palms-up – 8 reps
6C) DB Lying Triceps Extensions – 20 reps
6D) DB Hammer Curls – 20 reps
· Rest 1 minute before repeating 2 more times.
————————————————————————————————-
Perform each of the following exercises in order for AMRAP in 16 minutes.
Remember good form is very important.
Rest only as necessary.
If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following workout.
A) Sprinter Starts x 10 each leg
B) Mountain climbers x 20
C) Total Body Extensions x 30
————————————————————————————————-
Perform each of the following exercises in order.
Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 16 minutes.
Record the number of rounds and aim to beat this score each week.
A) Jumping Jacks x 100
B) Burpees x 25
———————————————————————————–
Perform each of the following exercises in order for AMRAP in 16 minutes.
Remember good form is very important
Rest only as necessary
If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week.
A) Prisoner Squats x 40
B) Seal Jacks x 30
C) Decline Push ups x 20
D) Burpees x 10
——————————————————————————————–
Perform each of the following exercises in order for AMRAP in 16 minutes.
Remember good form is very important. Rest only as necessary.
If your form gets messy, please stop and take a break.
Record the number of complete rounds, and try to beat your number the following week.
A) Walkout to push up x 5
B) Single leg RDL with T-Squeeze x 10 each leg
C) Standing Broad Jumps x 10
D) Single Leg burpee x 5 each leg
——————————————————————————————–
Start with a full-body warm-up.
– Do not rest between exercises.
– Do the max number of reps or time for each exercise with proper form.
1) Chin-ups or Bodyweight Rows – Max Reps
2) Bulgarian Split Squats – Max Reps Per Side
3) Close-Grip Push-up – Max Reps
4) X-Body Mountain Climber - Max Reps Per Side
5) Total Body Extensions – Max Reps in 1 Minute (only 1 minute!)
———————————————————————————————
1) Prisoner Squats – 20 reps
2) Pushups – 10 reps
3) Total Body Extension – 10 reps
4) Mountain Climbers – 10 reps (per side)
That gives us a total of 50 repetitions. Repeat that circuit SIX times with minimal rest for a total of 300 repetitions.
————————————————————————————-
Jumping Jacks x 30
X-Country Skiers x 30
Squat Thrusts x 10
Squat Jumps x 10s
Do this 3 to 5 times with 60-90s rest between sets.
—————————————————————————————-
Do each exercise in order, resting only as necessary.
A: jumping jacks x 50 + burpees x 10
B: jumping jacks x 45 + burpees x 9
C: jumping jacks x 40 + burpees x 8
D: jumping jacks x 35 + burpees x 7
E: jumping jacks x 30 + burpees x 6
F: jumping jacks x 25 + burpees x 5
G: jumping jacks x 20 + burpees x 4
H: jumping jacks x 15 + burpees x 3
I: jumping jacks x 10 + burpees x 2
J: jumping jacks x 5 + burpees x 1
Warning: This workout is for advanced people ONLY. If you’re a beginner, modify these exercise and do step jacks and modified step out burpees. Take a longer rest break.
And if your form gets sloppy, please take a time out. Safety first!
PS. I’m serious when I say “you need to take a break if your form gets sloppy.” Otherwise you’ll end up with a nasty shoulder injury that could sideline you for weeks.
1A: Walkouts x 8
– no rest
1B: Chin ups x 2 reps from failure
– rest 45s
– repeat 3 rounds
2A: Push ups x 30s
– no rest
2B: Bodyweight rows x 30s
– rest 45s
– repeat 3 rounds
—————————————————————————————-
Warm Up: 2 minutes light (level 3), 2 minutes medium (level 5)
Interval 1: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3)
Interval 2: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3)
Interval 3: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3)
Interval 4: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3)
Total Duration: 20 minutes
Days/Week: Perform this workout 2 times weekly, alternating with 3 resistance training days where possible. The resistance training days should preferably be split with interval training days in between. If not, perform interval training immediately after your resistance training workouts.
The “levels” are based on a scale of 1-10 of your perceived effort (with 0 being no effort and 10 being maximal effort). The hard intervals should be tiring, with the light intervals allowing you to recover (while still moving) in preparation for your next interval. Remember, these intervals are based on YOUR exertion and level of fitness, no one else’s. Your “hard” intervals should be a challenge for YOU but not so tiring that you cannot perform subsequent intervals.
The type of exercise that you choose is up to you for this phase.
———————————————————————————
Notes:
Recommended Foot Stance: Feet tight together, halfway or more under the anchor point, or use 1 leg only for all exercises (advanced)
Recommended Strap Positions: Upper Body: Adjust for appropriate intensity
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
#° Body Plank Angles (ex: a 90° body angle is vertical)
- Advanced Exercises should be performed with meaning and a force that creates ridiculous results
- Perform all exercises for 40 seconds. Some exercises can be challenged longer (ex: superhero plank), but will increase workout time
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 15 seconds to 20 seconds maximum breaks between each exercise
- This workout should be done in 15 minutes or less
Any of these exercises can be made harder by adding high intensity, more reps per second, single leg, single arm, your body closer to your anchor point, strap adjustments, your foot placement, shorter breaks, and the want to be a Bad Ass!
Workout A – Upper Body/Core/Metabolic
Circuit 1
1. Single Leg/Single Arm Bicep Crossover
2. Single Leg/Single Arm Reverse Triceps Pull Down
3. Single Leg Chest Fly w/Body Roll-Out
4. Single Leg Reverse Flys L/R
Circuit 2
1. Shoulder Press w/Lean L/R
2. Burpees w/Push-Ups and Jumps L/R
3. Pendulum Swing w/Oblique Crunches and 1 Hand Lift L/R
4. Suspended Push-Up w/Hop 3 Back/3 Fwd.
Circuit 3
1. Single Arm Reverse Triceps Press *SHM
2. Inverted Chest Press w/Abduction
3. Single Leg/Single Arm Chest Press L/R
4. Single Arm Rows Under the Anchor Point
——————————————————————————————
Notes:
Recommended Foot Stance: Feet tight together, halfway or more under the anchor point, or use 1 leg only for all exercises (advanced)
Recommended Strap Positions: Upper Body: Adjust for appropriate intensity
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
#° Body Plank Angles (ex: a 90° body angle is vertical)
- Advanced Exercises should be performed with meaning and a force that creates ridiculous results
- Perform all exercises for 40 seconds. Some exercises can be challenged longer (ex: superhero plank), but will increase workout time
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 15 seconds to 20 seconds maximum breaks between each exercise
- This workout should be done in 15 minutes or less
Any of these exercises can be made harder by adding high intensity, more reps per second, single leg, single arm, your body closer to your anchor point, strap adjustments, your foot placement, shorter breaks, and the want to be a Bad Ass!
Workout – Full Body/Core/Metabolic
Circuit 1
1. Single Leg Star Plank/Body Behind Anchor Point
2. Side Plank on 1 Hand Scissor; Reach Under; Hip Drop L/R
3. Reverse Plank/Behind Anchor Point
4. Side Plank – Elbow Past Knee Oblique Crunches
Circuit 2
1. Y Plank w/Body Saw and Lift
2. 80° Body Dive/Knee Driver *SHM
3. Single Leg Star Hold 30 Sec. L/R
4. Hanging Body Lift
Circuit 3
1. Single Leg Body Saw Pike w/Scissors *SHM
2. Hanging (suspended) Bicycle
3. Windshield Wiper
4. Hanging L-Shape Flutter Kicks
——————————————————————————————-
Notes:
Recommended Foot Stance: Feet tight together, halfway or more under the anchor point, or use 1 leg only for all exercises (advanced)
Recommended Strap Positions: Upper Body: Adjust for appropriate intensity
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
#° Body Plank Angles (ex: a 90° body angle is vertical)
- Advanced Exercises should be performed with meaning and a force that creates ridiculous results
- Perform all exercises for 40 seconds. Some exercises can be challenged longer (ex: superhero plank), but will increase workout time
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 15 seconds to 20 seconds maximum breaks between each exercise
- This workout should be done in 15 minutes or less
Any of these exercises can be made harder by adding high intensity, more reps per second, single leg, single arm, your body closer to your anchor point, strap adjustments, your foot placement, shorter breaks, and the want to be a Bad Ass!
Workout C – Lower Body/Core/Metabolic
Circuit 1
1. Single Leg Hamstring Curl Away from Anchor Point on Hands *SHM
2. Supine Runners Away From Anchor Point
3. Single Leg Raise w/Hamstring Curl (away from anchor point) *SHM
4. Floating Lunge w/Kick -3 Angles – L/Center/Right of Suspension Straps; L/R
Circuit 2
1. Single Leg Alternating Squat/Floating Skater
2. Alternating Jump Lunges Moving Left to Right 180°
3. Single Leg Suspended Skater L/R
4. Explosive Suspended Lunge w/Hop Fwd./Back L/R
Circuit 3
1. Sprinter Starts Fwd./Back
2. High Knees – Fast
3. Squat High Kicks (Above the head) L/R
4. Single Leg Raise/Quad Extensions – Prone
———————————————————————————————
KB Snatch (10/side)
TRX Inverted Row (12)
Rest 1 minute and repeat for 10 rounds
Finisher:
Box Jumps (5)
Mountain Climbers (10/side)
—————————————————————————————–
Notes:
Recommended Foot Stance: Feet tight together, halfway or more under the anchor point, or use 1 leg only for all exercises (advanced)
Recommended Strap Positions: Upper Body: Adjust for appropriate intensity
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
#° Body Plank Angles (ex: a 90° body angle is vertical)
- Advanced Exercises should be performed with meaning and a force that creates ridiculous results
- Perform all exercises for 40 seconds. Some exercises can be challenged longer (ex: superhero plank), but will increase workout time
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 15 seconds to 20 seconds maximum breaks between each exercise
- This workout should be done in 15 minutes or less
Any of these exercises can be made harder by adding high intensity, more reps per second, single leg, single arm, your body closer to your anchor point, strap adjustments, your foot placement, shorter breaks, and the want to be a Bad Ass!
Circuit 1
1. Single Leg/Single Arm Bicep Crossover
2. Single Leg/Single Arm Reverse Triceps Pull Down
3. Single Leg Chest Fly w/Body Roll-Out
4. Single Leg Reverse Flys L/R
Circuit 2
1. Shoulder Press w/Lean L/R
2. Burpees w/Push-Ups and Jumps L/R
3. Pendulum Swing w/Oblique Crunches and 1 Hand Lift L/R
4. Suspended Push-Up w/Hop 3 Back/3 Fwd.
Circuit 3
1. Single Arm Reverse Triceps Press *SHM
2. Inverted Chest Press w/Abduction
3. Single Leg/Single Arm Chest Press L/R
4. Single Arm Rows Under the Anchor Point
————————————————————————————
Notes:
Recommended Foot Stance: Feet tight together, halfway or more under the anchor point, or use 1 leg only for all exercises (advanced)
Recommended Strap Positions: Upper Body: Adjust for appropriate intensity
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
#° Body Plank Angles (ex: a 90° body angle is vertical)
- Advanced Exercises should be performed with meaning and a force that creates ridiculous results
- Perform all exercises for 40 seconds. Some exercises can be challenged longer (ex: superhero plank), but will increase workout time
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 15 seconds to 20 seconds maximum breaks between each exercise
- This workout should be done in 15 minutes or less
Any of these exercises can be made harder by adding high intensity, more reps per second, single leg, single arm, your body closer to your anchor point, strap adjustments, your foot placement, shorter breaks, and the want to be a Bad Ass!
Circuit 1
1. Single Leg Star Plank/Body Behind Anchor Point
2. Side Plank on 1 Hand Scissor; Reach Under; Hip Drop L/R
3. Reverse Plank/Behind Anchor Point
4. Side Plank – Elbow Past Knee Oblique Crunches
Circuit 2
1. Y Plank w/Body Saw and Lift
2. 80° Body Dive/Knee Driver *SHM
3. Single Leg Star Hold 30 Sec. L/R
4. Hanging Body Lift
Circuit 3
1. Single Leg Body Saw Pike w/Scissors *SHM
2. Hanging (suspended) Bicycle
3. Windshield Wiper
4. Hanging L-Shape Flutter Kicks
———————————————————————————
Notes:
Recommended Foot Stance: Feet tight together, halfway or more under the anchor point, or use 1 leg only for all exercises (advanced)
Recommended Strap Positions: Upper Body: Adjust for appropriate intensity
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
#° Body Plank Angles (ex: a 90° body angle is vertical)
- Advanced Exercises should be performed with meaning and a force that creates ridiculous results
- Perform all exercises for 40 seconds. Some exercises can be challenged longer (ex: superhero plank), but will increase workout time
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 15 seconds to 20 seconds maximum breaks between each exercise
- This workout should be done in 15 minutes or less
Any of these exercises can be made harder by adding high intensity, more reps per second, single leg, single arm, your body closer to your anchor point, strap adjustments, your foot placement, shorter breaks, and the want to be a Bad Ass!
Circuit 1
1. Single Leg Hamstring Curl Away from Anchor Point on Hands *SHM
2. Supine Runners Away From Anchor Point
3. Single Leg Raise w/Hamstring Curl (away from anchor point) *SHM
4. Floating Lunge w/Kick -3 Angles – L/Center/Right of Suspension Straps; L/R
Circuit 2
1. Single Leg Alternating Squat/Floating Skater
2. Alternating Jump Lunges Moving Left to Right 180°
3. Single Leg Suspended Skater L/R
4. Explosive Suspended Lunge w/Hop Fwd./Back L/R
Circuit 3
1. Sprinter Starts Fwd./Back
2. High Knees – Fast
3. Squat High Kicks (Above the head) L/R
4. Single Leg Raise/Quad Extensions – Prone
—————————————————————————————-
Notes:
Recommended Foot Stance: Feet tight together, halfway or more under the anchor point, or use 1 leg only for all exercises (advanced)
Recommended Strap Positions: Upper Body: Adjust for appropriate intensity
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
#° Body Plank Angles (ex: a 90° body angle is vertical)
- Advanced Exercises should be performed with meaning and a force that creates ridiculous results
- Perform all exercises for 40 seconds. Some exercises can be challenged longer (ex: superhero plank), but will increase workout time
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 15 seconds to 20 seconds maximum breaks between each exercise
- This workout should be done in 15 minutes or less
Any of these exercises can be made harder by adding high intensity, more reps per second, single leg, single arm, your body closer to your anchor point, strap adjustments, your foot placement, shorter breaks, and the want to be a Bad Ass!
Circuit 1
1. Triceps Dips
2. Hanging L-Shape Rows
3. Single Leg/Single Arm Row w/Reach Through
4. Single Leg/Single Arm Reverse Bicep Curl
Circuit 2
1. Single Leg Diamond Push-Up w/Crunch
2. Single Arm/Single Leg Push-Up
3. Hammer Curls – Single Arm
4. 180° Push-Up & Crunches Left to Right
Circuit 3
1. Rows under Anchor Point *SHM
2. Single Leg/Single Arm T, Y, I Fly – L/R *SHM
3. Single Leg Reverse Flys – 5 second Release
4. Single Leg Inverted Rows
—————————————————————————————
Notes:
Recommended Foot Stance: Feet tight together, halfway or more under the anchor point, or use 1 leg only for all exercises (advanced)
Recommended Strap Positions: Upper Body: Adjust for appropriate intensity
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
#° Body Plank Angles (ex: a 90° body angle is vertical)
- Advanced Exercises should be performed with meaning and a force that creates ridiculous results
- Perform all exercises for 40 seconds. Some exercises can be challenged longer (ex: superhero plank), but will increase workout time
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 15 seconds to 20 seconds maximum breaks between each exercise
- This workout should be done in 15 minutes or less
Any of these exercises can be made harder by adding high intensity, more reps per second, single leg, single arm, your body closer to your anchor point, strap adjustments, your foot placement, shorter breaks, and the want to be a Bad Ass!
Circuit 1
1. Superhero Plank w/Body Saw L/R
2. Side Plank (single Leg) Oblique Crunch L/R
3. Single Leg Reverse Plank w/Hip Drop
4. Single Leg Front Plank L/R w/Shoulder Touch
Circuit 2
1. Burpees w/Weighted Hop L/R
2. Single Leg Oblique Crunches L/R
3. Single Leg Oblique Crunches on Hands
4. Under Anchor Point Body Roll-Out
Circuit 3
1. Hanging L-Shape Flutter Kicks
2. Hanging Body Lift
3. Hanging Straight Double Leg Core Raise
4. Hanging Body Lift with 5 second Static Hold
——————————————————————————————————-
Do the following circuit 6 times, resting for 1 minute between circuits:
Box Jumps (6)
Alternating Prisoner Reverse Lunge (6/side)
Elevated Pushups (6/side) (where one hand is elevated about 6 inches)
KB or DB Swings (16)
Ab Wheel Rollout (6) or Mountain Climbers (6/side)
Jump Rope or Jumping Jacks (1 minute)
—————————————————————————————————–
Notes:
Recommended Foot Stance: Feet tight together, halfway or more under the anchor point, or use 1 leg only for all exercises (advanced)
Recommended Strap Positions: Upper Body: Adjust for appropriate intensity
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
#° Body Plank Angles (ex: a 90° body angle is vertical)
- Advanced Exercises should be performed with meaning and a force that creates ridiculous results
- Perform all exercises for 40 seconds. Some exercises can be challenged longer (ex: superhero plank), but will increase workout time
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 15 seconds to 20 seconds maximum breaks between each exercise
- This workout should be done in 15 minutes or less
Any of these exercises can be made harder by adding high intensity, more reps per second, single leg, single arm, your body closer to your anchor point, strap adjustments, your foot placement, shorter breaks, and the want to be a Bad Ass!
Circuit 1
1. Weighted Suspended Lunge w/Hop
2. Single Leg Squat L/R – Back to Back
3. Skaters – big leaps *SHM
4. Squat Jumps into Lunge L/R
Circuit 2
1. Olympic Sprinter Start x2
2. Double Leg 45° Quad Extensions
3. Explosive Low Lunge (from Plank transition)
4. 90° Low Static Hold Squat with hop – Fwd./Back
Circuit 3
1. Single Leg Supine Runners
2. Single Leg Double Kick Hamstring Curls
3. Single Leg Hip Press
4. 45° Slow Motion Mountain Climbers
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Dynamic Warm Up – Then :
Metabolic Density Training
Perform each of the following exercises in order for AMRAP in 16 minutes.
Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following workout
A) Sprinter Starts x 10 each leg
B) Mountain climbers x 20
C) Total Body Extensions x 30
Foam Roll and Stretch
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BEGINNER ROUTINE
Notes:
Recommended Foot Stance: Wide foot stance, or offset foot position (beginner)
Recommended Strap Positions: Upper Body: Straps Up
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
Body Plank Angles (ex: a 90° body angle is vertical)
All exercises should be performed for 30 seconds
Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3 three to four times total
30 seconds to 1.5 minute breaks between each exercise
This workout should be done in 15 minutes or less
Circuit 1
1. Bicep Curls (close grip)
2. I Fly High Stepper Knees
3. Chest Press
4. Shoulder T,Y,I Fly
Circuit 2
1. Triceps Press (close grip)
2. Suspended Jumping Jacks
3. Chest Fly
4. Shoulder Reverse Fly
Circuit 3
1. Back Rows 45°
2. Hip Drop L/R *SHM
3. High Back Rows (by ears)
4. Crunches
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Notes:
Recommended Foot Stance: Wide foot stance, or offset foot position (beginner)
Recommended Strap Positions: Upper Body: Straps Up
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
Body Plank Angles (ex: a 90° body angle is vertical)
All exercises should be performed for 30 seconds
Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3 three to four times total
30 seconds to 1.5 minute breaks between each exercise
This workout should be done in 15 minutes or less
Circuit 1
1. Double Leg Squat with Calf Raise
2. I Fly w/Lunge – L/R Alternating
3. Double Leg Squat Hop
4. Static Lunge L/R *SHM
Circuit 2
1. Hamstrings Curls
2. Bicycle Runners
3. Hip Press
4. Hip Raise Scissors
Circuit 3
1. Single Leg Squats L/R
2. Sprinter Starts
3. Side to Side Lunge
4. Floating Lunge – Alternating
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Shuttle Sprints (10-20 feet apart) – as many as possible in 5 minutes
Once the 5 minutes are up, rest 1 minute then…
20-yard sprints (as many as possible in 5 minutes)
Once the 5 minutes are up, rest 1 minute then…
Shuttle Sprints (10-20 feet apart) – as many as possible in 5 minutes
Indoor option:
For shuttle sprints – use Skater Hops
For 20-yard sprints, do any sprint substitution exercise for 10 seconds. Do as many sets as possible.
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Do the following superset as many times as possible in 5 minutes, resting only when needed. Once the 5 minutes are up, move into 2A.
1A) Shuttle Sprint (back and forth 5 times)
1B) Pushup/X-Body Mountain Climber Combo (5)
Do the following circuit ONE time, resting only when needed
2A) 20-yard sprints (As many as possible in 1 minute)
2B) Hand Walk-outs (As many as possible in 1 minute)
2C) 40-yard sprints (As many as possible in 1 minute)
2D) Plank (Hold for 1 minute)
Rest 1 minute, then…
Do the following 3 times:
3) Rolling Plank (20 secs each position), then rest 20 secs
Cool Down
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Do the following circuit 4 times, resting as shown
Sprint (15 secs), rest 30 secs
1-Arm Extended Pushup (15 secs), rest 30 secs
Sprint (15 secs), rest 30 secs
X-Body Mountain Climbers (15 secs), rest 30 secs
Sprint (15 secs), rest 30 secs
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Notes:
Recommended Foot Stance: Wide foot stance, or offset foot position (beginner)
Recommended Strap Positions: Upper Body: Straps Up
Lower Body: 6”– 8” off ground depending on shoe size
Single Hand Mode: “SHM” – put in “Single Hand Mode” where noted
L/R Performing exercises on Left and Right side
Body Plank Angles (ex: a 90° body angle is vertical)
All exercises should be performed for 30 seconds
Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3 three to four times total
30 seconds to 1.5 minute breaks between each exercise
This workout should be done in 15 minutes or less
Circuit 1
1. Front Plank (on elbows)
2. Side Plank L/R
3. Reverse Plank (on hands)
4. Reverse Plank w/side to side Hip Swing
Circuit 2
1. Pike
2. Crunches
3. Sit Ups with L/R Rotation
4. Accordion Crunches
Circuit 3
1. L/R Full Body Rotations *SHM
2. Full Body Roll-Outs
3. Hip Drop L/R with leg raise
4. Hip Flexor Thrust
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Do the following circuit ONE time, resting as shown:
1A) Bodyweight Death Crawl (6)
1B) Hill Sprint or Sprint (30 yards) (3) – rest 30 secs between sprints
1C) T Pushups (5/side)
1D) Hill Sprint or Sprint (30 yards) (3) – rest 30 secs between sprints
1E) Side Plank (20 secs/side)
1F) Hill Sprint or Sprint (30 yards) (3) – rest 30 secs between sprints
1G) Plank to Tricep Extension (10)
1H) Hill Sprint or Sprint (30 yards) (3) – rest 30 secs between sprints
Stretch as needed
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Do the following circuit 6 times, resting as shown:
Sprint (10 secs)
T Pushups (30 secs)
Sprint (10 secs)
Rest 30 secs
Sprint (10 secs)
Prisoner Squats (30 secs)
Sprint (10 secs)
Rest 30 secs
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Do the following circuit ONE time:
Sprint (30 secs), rest 1 minute
Plank to Triceps Extension (30 secs), rest 1 minute
Sprint (30 secs), rest 1 minute
X-Body Mountain Climber (30 secs), rest 1 minute
Sprint (30 secs), rest 1 minute
Pushup Plank (30 secs), rest 1 minute
Sprint (30 secs), rest 1 minute
Side Plank (30 secs/side), rest 1 minute
Sprint (30 secs), rest 1 minute
Bodysaw (30 secs), rest 1 minute
Sprint (30 secs)
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Intervals:
2 minutes (7/10)
1 minute (3/10)
Do this 3 times, then:
DB Squat and Press or Y-Squat (20 secs), rest 10 secs – 4 times
Bodysaw (20 secs), rest 10 secs – 4 times
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Do the following circuit 3 times, resting for 30 seconds between circuits.
Renegade Row or Bodyweight Renegade Row (30 secs)
1-Arm DB Push Press (30 secs/side) or Pike Pushups (30 secs)
Chin-up with Knee-up or Inverted Row or Bodyweight Row (30 secs)
Stability Ball Plank with Arms Extended or Pushup Plank (30 secs)
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Do the following circuit 3 times, resting as shown:
Triple Stop Pushup (40 secs), rest 20 secs
KB or DB Swings or Total Body Extensions (40 secs), rest 20 secs
Skater Hops (40 secs), rest 20 secs
Plank (40 secs), rest 20 secs
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Warm up: 5 minutes (walk, calisthenics, jumping jacks, etc.)
- Ab “Targeted” Sequence: Hard as you can go (cardio machine, sprinting, or bodyweight movements) for 20 to 30 seconds at a time, walk or rest for 30 to 90 seconds in between, repeat 4 to 8 times.
Cool down: 5 to 10 minutes.
Shuttle Sprints (20 secs)
Broad Jump (aka Long Jump (10)
Sprint (20 secs)
Triple Pushup (30) (10 Decline Pushups, 10 Close-Grip Pushups, 10 Pushups)
Shuttle Sprints (20 secs)
Jumping Jacks (30)
Sprint (20 secs)
Alternating Prisoner Reverse Lunge (15/side)
Shuttle Sprint (20 secs)
Mountain Climbers (15/side)
Sprint (20 secs)
Bodyweight Squat (20)
Shuttle Sprint (20 secs)
T Pushups (8/side)
Sprint (20 secs)
X-Body Mountain Climbers (15/side)
Shuttle Sprint (20 secs)
Total Body Extensions (20)
Sprint (20 secs)
Bodyweight Triple Squat (20)
Shuttle Sprint (20 secs)
Indoor option – replace the shuttle sprint with Skater Hops
20 secs (9/10)
40 secs (3/10)
Do this 6 times then…
Do the following circuit as many times as possible in 5 minutes, resting only when needed:
1-Arm Extended Pushup (5/side)
Box or Bench Jumps or Bodyweight Squats (5)
Decline Pushups or Normal Pushups (5)
Total Body Extension (5)
1 minute (8/10)
1 minute (3/10)
Do the above 2 times, then:
Burpee/Spiderman Pushup Combo (10)
Stability Ball Rollout (10) or Inchworm (5)
Do the above ONCE, then:
1 minute (8/10)
1 minute (3/10)
Do the above 2 times, then:
Prisoner Switch Lunge (10/side)
Spiderman Climb (10/side)
Do the above ONCE
30 secs (9/10)
30 secs (3/10)
Do the above 4 times, then:
Do the following circuit as many times as possible in 3 minutes, resting only when needed. Then once the 3 minutes are up, finish off with the last of the intervals.
Renegade Row or Bodyweight Renegade Row (6/side)
Lunge Jumps (6/side) or Split Shuffle (12/side)
Explosive Pushup or Normal Pushup (6)
Intervals:
30s secs (9/10)
30 secs (3/10)
Do the above 4 times
Stability Ball Jackknife Pushups or Pushup/X-Body Mountain Climber Combo (50 secs), rest 10 secs
Goblet Squat or Bodyweight Squat (50 secs), rest 10 secs
Ab Wheel or Stability Ball Rollout or Hand Walk-Outs (50 secs), rest 10 secs
Bulgarian Split Squat or Split Squat (Left Side) (50 secs), rest 10 secs
Bulgarian Split Squat or Split Squat (Right Side) (50 secs), rest 10 secs
Close-Grip 3/4th Rep Pushups (50 secs), rest 10 secs
Jumping Jacks (50 secs), rest 10 secs)
X-Body Mountain Climber (50 secs, rest 10 secs)
Bench Vault or Skater Hops (50 secs), rest 10 secs
Pushup Plank (50 secs), rest 10 secs
Split Shuffle (50 secs), rest 10 secs
KB or DB Swings or Total Body Extensions (50 secs), rest 10 secs
30 secs (9/10)
1 minute (3/10)
Do the above 3 times, then:
Alternating DB Chest Press (20/side) or Offset Pushups (10/side)
DB Row (20/side) or Bodyweight Row (20)
Do the above twice, resting for 20 secs between supersets, then:
Intervals:
Note – since the intervals are shorter, you should aim to go a little harder here
15 secs (9/10)
45 secs (3/10)
Do the above 3 times, then:
Alternating Lateral Lunge (15/side)
Mountain Climbers (15/side)
Do the above twice, resting for 20 seconds between supersets
For 2 Mins, do “As Many Reps As Possible” (AMRAP) Of:
a) Sledge Hammer Swing x 10 on R or L
b) 1 Arm DB OR KB Power Snatch x 5 on R or L
c) Sledge Hammer Swing x 10 on opposite side
d) 1 Arm DB OR KB Power Snatch x 5 with opposite arm
***Rest 1 Min in between AMRAP sets and Repeat x 4 Total Rounds
**SCORE = Total Reps / Rounds completed + weight used for weighted movements
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Intervals
1 minute (8/10)
1 minute (3/10)
Do the above 4 times, then:
KB or DB Swings or Total Body Extensions (30 secs), rest 30 secs
Do the above 4 times
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Intervals
30 secs (9/10)
30 secs (3/10)
Do the above 3 times, then:
Leg Finisher:
Jump Squat (20 secs), rest 10 secs – do this 4 times, then move into the back finisher…
Back Finisher:
Inverted Row or Strap Row or Bodyweight Row (20 secs), rest 10 secs – do this 4 times, then move into the chest finisher…
Chest Finisher:
Decline Close-Grip Pushups or Close-Grip Pushups (20 secs), rest 10 secs – do this 4 times, then move into the last of the intervals:
Intervals
30 secs (9/10)
30 secs (3/10)
Do the above 3 times
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Do the following circuit as many times as possible in 12 minutes.
Lunge Jump (6/side)
T Pushups (6/side)
Alternating Diagonal Lunge (6/side)
Spiderman Climb (6/side)
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