30+ Min WORKOUTS

Take a 30 second break and then move on to FLA.

3A) DB Romanian Deadlift x 8

9/10/14

The Bodyweight-8 Afterburn Circuit Workout

– Do as many repetitions as you can in the recommended time.

– Rest 1 minute at the end of the circuit.

– Do 2-4 circuits.

 

1) Prisoner Squats – 45 seconds, rest 15 seconds

2) Close-Grip Pushups – 45 seconds, rest 15 seconds

3) Pullups or Bodyweight Rows (or DB rows) – 45 seconds, rest 15 seconds

4) Burpees or Total Body Extensions – 30 seconds, rest 30 seconds

5) Decline Pushups or Regular Pushups – 45 seconds, rest 15 seconds

6) Chin-ups or Bodyweight Rows (or DB Curls) – 45 seconds, rest 15 second

7) Walking Lunges – 45 seconds, rest 15 seconds

8) Mountain Climbers – 45 seconds, rest 15 seconds

9/10/14

– I will do all 40 reps for each exercise before moving on to the next.

– I won’t be able to do 40 straight chin-ups, so I’ll a bunch, rest, and repeat.

– I’ll do just one circuit with minimal rest between exercises.

 

1) Bodyweight Squats – 40 reps

2) Decline Pushups – 40 reps

3) Bulgarian Split Squats – 40 reps per side

4) Chin-ups – 40 reps

5) Burpees – 40 reps

6) Bodyweight Rows – 40 reps

7) Spiderman Pushups – 40 reps total (20 per side)

8) Total Body Extensions – 40 reps

9) Pushups – 40 reps

10) Burpees – 40 more reps

And…here’s how YOU can do a modified version of this workout today.

– Do all 10 reps for each exercise before moving on to the next.

– If you can’t do all 10 reps without rest, just do a bunch, rest, and repeat.

– Repeat the circuit 2-3 times with minimal rest between exercises.

 

1) Bodyweight Squats – 10 reps

2) Close-Grip Pushups – 10 reps

3) Bulgarian Split Squats or Split Squats – 10 reps per side

4) Chin-ups or Underhand Bodyweight Rows – 10 reps

5) Burpees – 10 reps

6) Overhand Bodyweight Rows – 10 reps

7) Mountain Climbers – 10 reps per side

8) Prisoner Squats – 10 reps

9) Pushups – 10 reps

10) Total Body Extensions – 10 reps

 

27/9/14

Protocal :3 rounds, rest 45 – 90 seconds between circuits
Dynamic Warm Up
– No rest between exercises
30 second rest at the end of the circuit
– Repeat for 2 rounds

1A) Squat with T – Squeeze x 30s
1B) Glute Bridge x 30s
1C) Mountain Climbers x 30s
1D) Stick Ups x 30s
1E) Jumping Jacks x 30s
Take a 45 second break and then move on to FLA.

FLA: Fat Loss Accelerator
– 30 seconds per exercise
– Rest 15 seconds between exercises
– Repeat for 3 rounds
2A) Cross Body Mountain Climbers
2B) Reverse Lunge with Bicep Curl
2C) Walkouts
2D) Jumping Jacks
Take a 45 second break and then move on to MRT.

MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Romanian Deadlift x 8
3B) T – Push Up x 12
3C) Offset DB Step Up x 15
Take a 90 second break and then move on to MDT.

MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
4A) Inverted Rows – 4 rounds of 20 – 10
4B) Total Body Extension – 8 rounds of 20 – 10
4C) Push Ups – 4 rounds of 20 -10
4D) Jump Rope – 8 rounds of 20 – 10

Take a 90 second break and then move on to Accelerator Finale.

Accelerator AMRAP Finale:
– Do as many rounds as possible with good form
– Rest as necessary. If your technique gets sloppy you MUST rest.
– Repeat for 5 minutes
5A) Burpees x 5
5B) Prisoner squats x 10
5C) Shuttle Runs x 5 (Sprint out and back 10m)
Foam Roll and Stretch
———————————-

25/9/14

Weekly Progression:

Week 1: 2 – 3 rounds, rest 60 – 120 seconds between circuits

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 2 rounds

1A) Squat with T – Squeeze x 30s
1B) Glute Bridge x 30s
1C) Mountain Climbers x 30s
1D) Stick Ups x 30s
1E) Jumping Jacks x 30s

Take a 60 second break and then move on to FLA.

FLA: Fat Loss Accelerator
– 30 seconds per exercise
– Rest 15 seconds between exercises
– Repeat for 2 rounds

2A) Cross Body Mountain Climbers
2B) Reverse Lunge with Bicep Curl
2C) Walkouts
2D) Jumping Jacks

Take a 60 second break and then move on to MRT

MRT: Metabolic Resistance Training
-No rest between exercises
-45 seconds rest at the end of the circuit
-Repeat for 3 rounds

3A) DB Romanian Deadlift x 8
3B) T – Push Up x 12
3C) Offset DB Step Up x 15

Take a 2 minute break and then move on to MDT.

MDT: Metabolic Density Training
-20 seconds per exercise with 10 second rest = 1 round
-Do all rounds of the exercise before moving to the next
-Do not rest between exercises

4A) Inverted Rows
– 4 rounds of 20 – 10
4B) Total Body Extension – 8 rounds of 20 – 10
4C) Push Ups – 4 rounds of 20 – 10
4D) Jump Rope – 8 rounds of 20 – 10

Take a 2 minute break

Accelerator AMRAP Finale:
– Do as many rounds as possible with good form
– Rest as necessary. If your technique gets sloppy you MUST rest.
– Repeat for 5 minutes

5A) Burpees x 5
5B) Prisoner squats x 10
5C) Shuttle Runs x 5 (Sprint out and back 10m)
Foam Roll and Stretch
—————————————–

20/9/14

Set your timing device for 24 rounds, 40 seconds work and 10 seconds transition.
Perform each exercise for 40 seconds and do as many reps as possible, with good form.
Rest for 10 seconds between the exercises.
Note: take additional rest breaks when necessary.

Dynamic Warm Up

Do each exercise in order for 40 seconds, with a 10 seconds transition.

A:jump rope
B: crab crawls w reach
C: reverse lunge with Overhead reach
D: crocodile jacks

Workout Set #1:2 rounds
1A:Inverted row
1B:mountain climbers (on sliders if available)

Workout Set #2 : 2 rounds
2A: DB Squats
2B: High knee skips

Workout Set #3: 2 rounds
3A: Prisoner reverse lunge
3B: Side plank

Workout Set #4:2 rounds
4A: Inchworms
4B: Total Body Extensions

Workout Set #5: 20:10 Accelerator Finale
– Do 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(10 minutes total)

5A) Prisoner squats – 4 rounds of 20 – 10
5B) Crab Crawls – 4 rounds of 20 – 10
5C) Burpees – 4 rounds of 20 – 10

Foam Roll and Stretch

20/9/14

Warm-Up,

Then :

1) Lying 1-Leg Hip Extension – 45 seconds per side

2) Dumbbell Split Squat – 45 seconds/side

3) Total Body Extension – 30 seconds

4) Plank with Glute Squeeze – 60 seconds (glutes are your bum muscles)

5) Dumbbell Walking Lunge – 60 seconds

6) Close-Grip Pushup – 30 seconds

7) DB Row – 30 seconds per side

– Do not rest between exercises.

– Do not rest at the end of the circuit.

– Repeat the circuit 2 more times for a total of 21 minutes.

Cool-Down

10/9/14

Warm-Up
Then :
1A. Overhead Press 5 sets x 5 reps (3 second eccentric, explode up)
Rest 60-90 seconds between sets.

2A. Flat Barbell Bench (wide grip) 4 sets x 12 reps (5 second eccentric, 2 seconds concentric)
Rest 60-90 seconds between sets.

3A. Flat Dumbbell Bench (elbows tucked) 4 sets x 12 reps (4 second eccentric, 1 second pause, 1 second up)
After your 4th set, drop the weight, use the same tempo and do 8-10 reps, drop the weight again and repeat twice more.
Rest 60-90 seconds between sets.

4A. Push Ups (hands elevated if necessary) 3 sets x 20 reps
4B. Barbell Curls 4 sets x 12 reps (5 second eccentric, 1 second pause with arms fully locked, 2 second concentric)
Rest 60-90 seconds between sets.

5A. TRX Fallouts 4×10
Rest 60-90 seconds between sets.

Cool-Down
—————————————

10/9/14

INTERMEDIATE  LEVEL

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 2 rounds
1A) Leg Swings x 30s (15s each side)
1B) I-T-Y complex x 30s
1C) Single leg glute bridge x 30s (15s each side)
1D) Hip Flexor Stretch x 30s (15s each side)
1E) Duck Unders x 30s
Then :
– No rest between the exercises
– Rest 45 seconds between exercises
– Repeat for 4 rounds
2A) Walkouts x 6
2B) Prisoner Squats x 12
2C) Push Ups x 6
2D) Crab crawls x 6 each side
Take a 60 seconds break and then move on to MRT.
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Row x 10
3B) Prisoner Reverse Lunges x 12 each leg
3C) DB/KB swings x 15
Take a 2 minute break and then move on to:

Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
4A) Cross over Planks x 10 each leg
4B) DB Wood Chop x 10 each direction

Take a 2 minute break…

5A) Light jog for 5-7 minutes at 65% effort.
Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike.
5B) Sprint for 100m (or 20s)- Time yourself. Rest for twice as long as it takes to complete the sprint (or 40s if you go for time).
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Repeat for 10 rounds total.
Foam Roll and Stretch
——————————————–

Perform each exercise for 1 minute. After you complete the 6 minute circuit, rest 1 minute and repeat once more.

• 10 Jumping Jacks/10 High Knees
• Narrow Stance Squat to Punch
• Pushups w/ 2 Second Pause at Bottom
• Prisoner Reverse Lunge to Front Kick – 30 Seconds Per Side
• Plank or Rocking Plank
• Total Body Extensions

After you complete this circuit 2 times, rest 1 minute and move to the next circuit.

 

Perform these 3 exercises AMAP (as many times as possible) in 4 minutes. Rest only as needed. Complete the circuit just once.

• Cross Body Mountain Climbers w/ feet elevated – 12 Per Side
• Bodyweight Diagonal Chops – 12 Per Side
• Side Plank Punches – 12 Per Side

After completing this circuit once, rest 1 minute and move to the Finisher.

 

  Perform these 2 exercises AMAP in 3 minutes

• Burpee to Punch Combo – 4 Reps
• Prisoner Squat w/ 2 Second Hold at Bottom – 8 Reps

Cool-Down

—————————————————————-

Warm-Up, then :

1A) KB Snatch or Total Body Extensions – 30 seconds
– Rest 15 seconds.
1B) DB Reverse Lunges – 10 per side
– Rest 1 minute between supersets and repeat 3 more times.

2A) DB Chest Press – 15-20 reps

– Rest 15 seconds
2B) DB Chest Support Row – 15 reps
– Rest 1 minute between supersets and repeat 2 more times.

3) “Bobby Maximus” Inspired Pushup Circuit

– 30 seconds of pushups (aim for 20 reps), 30 seconds of rest
– repeat for 4 rounds
– rest 2 minutes
– repeat the circuit again

Cool-Down

————————————————–

Circuit 1 :
1a) Chin-up
1b) Handstand push-up
1c) Glute bridge
Variation: use a variation of each exercise that allows you to complete approximately 7-8 perfect reps
Sets: 5
Reps: 5
Rest between exercises: 30 seconds

Circuit 2
2a) Inverted row
2b) Push-up
2c) Single leg squat
Variation: use a variation of each exercise that allows you to complete approximately 7-8 perfect reps
Sets: 5
Reps: 5
Rest between exercises: 30 seconds
Finisher:

perform the following exercises with no rest between each:

5 rocket jumps + 10 reverse lunges each leg + 20 squats
Sets: 2
Rest between circuits: as long as needed

—————————————————————————————————————-

 Drop-Set Pump & Barbell Circuit

•     Start with the general bodyweight warm-up circuit.
•     Specific warm-up sets:

— Do 6 reps of 1A with 50% of your regular weight.
— Do 1-3 reps of 1B. o Repeat 1 more time.

•     Rest only where stated.
•     AMRAP = As many reps as possible1A) Barbell Squats or Dumbbell Squats – 10, 8, 6, 15 reps
  1B) Pull-ups – AMRAP
• Rest 1 minute and repeat 3 more times for a total of 4 rounds.2A) Bulgarian Split Squat – 12 reps
  2B) Kettlebell Swing – 15 reps
  2C) Burpee – 8 reps
  2D) Mountain Climber – 15 reps per side
• Rest 1 minute and repeat the circuit 2 more times.3A) Punisher Squats – 8 rounds (4-minutes of 20-10 system)
• Perform 20 seconds of bodyweight squats.
• Follow that with a 10 second squat hold in the bottom squat position.
• Repeat for 8 rounds – for a total of 4 minutes.Finish with static stretches for tight muscle groups

Here’s why this is great for men AND women.

First, you want a nice butt? The best exercises are lunges and squats, not the ‘butt blaster’ machine. You want to be strong for real world activities like hiking hills, climbing stairs, and playing sports? Then do squats.

Second, who does pull-ups? People with sexy beach bodies, right? And ladies, if you want to bring sexy back to your backside, the squat-pullup superset is perfect.

Now here’s a tip…if you’re worried about gaining too much muscle, just do ONE set of squats and pullups. You’ll get most of the benefits. Cool? Good.

Okay, the next round of exercises is a metabolic conditioning circuit that will burn a lot of calories in a short amount of time. It will keep working the back of your body and your abs, too. You might curse my name, but you’ll love the results.

Finally, the Punisher..

Here’s more proof that this type of training works for men AND women…

One of these workout programs, similar to this one, was used in a study where women gained 4.2 pounds of muscle and lost 3.5 pounds of fat. I bet they looked fantastic.

(Reference: Med Sci Sports Exerc. Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Josse, A.R., et al.)

In another study, men AND women OVER the age of 60 gained 4 pounds of lean mass and lost 4 pounds of fat with resistance training.

(Reference: Am J Clin Nutr. 2007 85(4):1005-13. Resistance training and dietary protein: effects on glucose tolerance and contents of skeletal muscle insulin signaling proteins in older persons. Iglay, H.B., et al.)

———————————————————————————————–

30 minute legs & abs 

1) 10 sets of Total Body Extensions – 20 reps with 10 seconds rest between sets

2) 4 sets of Prisoner Squat Jumps – 8 reps with 20 seconds rest between sets

3) 100 walking lunges (50 per side)

4) 50 1-leg RDL’s per side

5) 50 Reverse Lunges per side

6) 10 minutes of Kate Vidulich’s Ab Accelerators

———————————————————————————————–

1A) PowerBlock Presses – 4 x 8 (great investment for a home gym)

1B) KB Reverse Lunges – 4×10 (KB’s are another great home gym tool)

2A) Pushup Rest-Pause – 3 x failure

2B) PowerBlock 1-Arm Rows – 3 x 12 +++ final set drop-set

3A) PowerBlock RDL – 4 x 10

3B) Ab Wheel Rollouts – , and Powerblock RDL’s. Awesome times!

For muscle growth, I aim to get 40 quality reps per muscle group. For fat loss 3 sets of 8 is enough.

——————————————————————————————————————-

1A) Double KB Front Squat – 12 reps
1B) “Rest-Pause” Chin-ups – As Many Reps as Possible (AMRAP)
1C) KB Swings – 25 reps
1D) “Rest-Pause” TRX Fly-Press Pushups – AMRAP

ADVANCED Tip: After doing AMRAP, use the rest-pause system…take a 20 second rest and repeat for AMRAP…and then take another 20 second rest and repeat for AMRAP.

————————————————————————————–

Workout Circuit
Go through 2 times with a 20 second rest between exercises. Rest 20 seconds between circuits.
2A) Lunge Jumps – 20 seconds
20 seconds rest/transition
2B) Decline Close Grip Pushup – 40 seconds
20 seconds rest/transition
2C) DB or Goblet Switch Lunge – 40 seconds
20 seconds rest/transition
2D) DB Renegade Rows – 40 seconds

Rest 20 seconds and repeat 1 more time for a total of 2 circuits.

General Bodyweight Warm-Up Circuit

Go through the circuit 2 times with no rest between exercises. Rest 20 seconds between circuits.

• Prisoner Reverse Lunge – 20 seconds per side
• T-Pushup – 20 seconds
• Stick-ups- 20 seconds

Warm-Up Superset

Go through 1 time with a 20 second rest between exercises. Rest 40 seconds and move on to the real sets.
1A) Chin up or DB CSR – 20 seconds
20 second rest
1B) Squat or Goblet Squat – 20 seconds using 50% of the weight in the real sets

Workout Circuit
Go through 3 times with a 20 second rest between exercises. Rest 60 seconds between circuits
1A) Chin-up or DB CSR – 40 seconds
20 seconds rest/transition
1B) Squat or Goblet Squat – 40 seconds with a 3 second lowering phase
20 seconds rest/transition
1C) Spiderman Climb Pushup- 40 seconds

Rest 60 seconds & repeat 2 more times for a total of 3 circuits

>The Total Body Torso & Conditioning Experiment Circuit

1A) Front Squat (Barbell or Double Kettlebell) – 10 reps

1B) Pull-up or Chin-up or TRX Row – AMRAP, rest 20 seconds, and again do AMRAP

1C) KB Swing – 20 reps 1D) KB or DB 1-Arm Standing Overhead Press – 10 reps per side

– Rest 30 seconds between exercises.

– Rest 60 seconds at the end of the circuit

. – Do just 1 circuit the first time you try this.

– Work up to a total of 4 circuits, adding 1 circuit each time you re-do the workout. ——————————————————————————————————-

The Total Body Ab Construction Circuit

A) DB 1-Arm Flat Chest Press – 8 reps per side

B) Renegade Row – 10 reps per side

C) TRX Assisted 1-leg Squat or 1-leg Bench Squat – 8 reps

D) TRX Ab Fall-Out or Stability Ball Rollout – 15 rep

– Rest 10 seconds between exercises.

– Rest 60 seconds at the end of the circuit.

– Do 2 rounds of the circuit the first time you try this.

– Do a maximum of 3 rounds of the circuit in future workouts. —————————————————————————————

Monster TRX Rest-Pause Circuit (can be done with regular bodyweight only versions of these exercises)

A) TRX Fly-Pushup or Regular Pushup

B) TRX Row or Regular Bodyweight Row

C) TRX Triceps Extension or Plank-to-Triceps Extension

D) TRX Biceps Curls or DB Curls with a weight you can do 10 times

– Use the following rest-pause approach for each exercise:

Do AMRAP, rest 20 seconds, do AMRAP, rest 20 seconds, and do AMRAP – Rest 15 seconds between exercises.

– Rest 60 seconds at the end of the circuit.

– Do 1 round of the circuit the first time you try this

– Do a maximum of 2 rounds of the circuit

. ——————————————————————————-

1A) Double KB Front Squat

1B) Pull-up with Rest-Pause technique (4 sets x AMRAP)

1C)1-Arm KB Clean & Press (4×8)

2A) KB Swing (4×20)

2B) KB Snatch (3×10)

3A) TRX Row with Rest-Pause (2xAMRAP)

3B) TRX Pushup-Fly with Rest-Pause (2xAMRAP) Wicked, wicked workout! ——————————————————————–

*Use Rest Pause Sets Do this 5-minute bodypart blitz superset:

A) DB Chest Press rest pause drop set

B) T-Bar Row rest pause drop set Here’s how rest-pause training works:

• Pick a simple exercise (i.e. chest presses are good, squats are too advanced for this technique)

• Pick a weight you can do 8-15 times

. • Do your 1st set, then rest 20-30 seconds.

• Do a 2nd set (you’ll get about half the reps as you did in set 1), then rest 20-30 seconds.

• Do a 3rd set, (again, getting about half the reps you did in set 1).

• That’s it. It’s a great way to add muscle-building volume. ——————————————————————————————————

1A) 1-Arm Cable Chest Press – 5×10 per side

1B) Medium-Grip Cable Row (done in quarter squat position) – 5×10

1C) 1-Arm Cable Row – 4×10 per side 2A) Cable Rear-Delt Raise – 4×10

2B) 1-Arm Cable Chest Fly – 3×10 per side

2C) Cable Shrug – 3×15 3A)1-Arm Cable Lat Pulldown – 4×12 per side

3B) Cable Triceps Pressdown – 4×12

3B) Cable Biceps Curl – 4×12

——————————————————————-

The 4-minute pushup test – Do as many as you can

Followed by an excellent “Bodyweight Countdown Ladder” workout:

Prisoner Squat – 20 reps

Close-Grip Pushup – 20 reps

Alternating Lunges – 20 reps(per side)

Mountain Climbers – 20 reps (per side)

Do each exercise without resting between them. In the next round, do 19 reps per move, and so on until you count all the way down to just 1 rep. This should take about 25 minutes. You could also start at 15 reps (Intermediate) or 10 reps (Beginner, with NO lunges). Alternatively, you could do an ascending ladder for some of the exercises, starting at 1 rep and counting up with each set. The variety in exercises and rep ranges is almost endless

——————————————————————

Here is a good warm-up. These include:

a) Plank (either a “renegade” plank, a 3-minute plank, or a Stability Ball Plank (this is 30% harder for your 6-pack abs)

b) Bird Dog (either using 30 second holds, or 15 alternating repetitions, or the Bird Dog with leg abduction for hip mobility)

c) Side Plank (for 60 seconds per side or with leg lifts or with reach-unders or with db lateral raises)

Those 3 exercises build torso endurance, core stability, six-pack abs, and protect your back from injury.

Then do this workout:

1) KB Front Squats

2) Pull-ups

3) KB Swings

4) TRX Fly-Pushups

5) TRX Rows

6) TRX Pistol Squats

7) TRX Ab Fallout Time limit 45 min, sets and reps I’ll leave up to you. ———————————————————————————

The Bodyweight Max Challenge

– Start with a full-body warm-up.

– Do not rest between exercises.

– Do the maximum number of reps or time for each exercise with proper form.

1) Pull-ups

2) Wall Squat Hold

­ 3) Push-ups

­4) Bodyweight Row

­5) Mountain Climber

­ —————————————————————————————-

KETTLEBELL – BODY-WEIGHT

1A) KB Front Squat (1 KB racked in each hand) – 12 reps

1B) KB 1-Arm Clean & Press – 6 reps per side

1C) KB Swing (2 hands, 1 KB) – 20 reps

– Rest 1 minute and repeat 3 more times.

2A) Jumps (Box Jump or Long Jumps) – 5 reps

2B) Pullups – Max Reps

2C) Pushups – Max Reps

– Rest 1 minute and repeat 2 more times.

If you’re superfit, try adding this TRX circuit on :

3A) TRX 1-Leg Squat

3B) TRX Row

3C) TRX Ab Fallout

Proceed with caution if you do. That’s a tough, tough workout right there.

——————————————————————————————-

20 : 10  TABATA

Warm-up Circuit:
– Go through 2 times with no rest between exercises.
– Rest 20 seconds between circuits.
o Prisoner Squat – 20 seconds
o Pushup or Kneeling Pushup – 20 seconds
o Stability Ball Leg Curl – 20 seconds
o Band Pull – 20 seconds

1A) Goblet Step-Up – 30 seconds per side
– 15 seconds rest/transition.
1B) T-Pushup (alternating sides) – 30 seconds
– 15 seconds rest/transition.
1C) KB (Kettlebell) or DB (Dumbbell) Swing – 30 seconds
– Rest 30 seconds & repeat 1 more times for a total of 2 circuits.

2A) 1-Arm DB Squat & Press – 40 seconds per side
– 20 seconds rest/transition.
2B) DB Renegade Row (alternating) – 40 seconds
– 20 seconds rest/transition.
2C) Suspension Y’s or DB Rear-Delt Raise – 40 seconds
– 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up – 40 seconds
– Rest 30 seconds & repeat 1 more time for a total of 2 circuits.

3A) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3B) Jumping Jacks – 20 on, 10 off x 2 rounds
3C) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3D) Jumping Jacks – 20 on, 10 off x 2 rounds

———————————————————————————————————–

Perform these 3 exercises as many times as possible in 3 minutes without any rest. After Round #1 of 3 minutes, rest 45 seconds and repeat once more. And throw in this challenge: In Round #2, try to get through the 3 exercises more times than you did in Round #1.

1A) Squat to Punch – 10 Reps
1B) “T” Pushups – 6 Reps Per Side
1C) Reverse Lunge To Front Kick – 10 Reps Per Side

After doing two Rounds of that circuit, take a full minute of rest and move on to this next circuit. Do 2 rounds of this one as well, trying to do more work in the 2nd round than in the 1st.

2A) Ali Shuffle w/ arms straight overhead – 30 Reps
2B) 4 Punch/2 Knee Combo – 10 Reps
2C) Close Grip Pushups w/ 2 second pause in bottom position – 6 Reps

Next, take a minute rest and then move to…
The “AB Knockout” Circuit
Do this circuit as many times as possible in 6 minutes…

3A) Side Plank Punches – 12 Reps Per Side
3B) Total Body Extensions – 12 Reps
3C) Cross Body Mountain Climbers w/ 2 Second Pause – 12 Reps
3D) Burpee/ 4 Punch Combo – 6 Reps
3E) Rocking Plank w/ Feet Elevated – 12 Reps
—————————————————————-

Warm-UP
Then :
1A) KB Swings – 4 sets x 8 reps
1B) MB Slams – 4 sets x 10 reps

2A) Double KB Front Squats – 4 sets x 1-rep short of failure
2B) Power Wheel Ab Rollouts – 4 sets x 20 reps

3) KB Reverse Lunges – 4 sets x 10 reps (minimal rest between legs)

4A) Powerblock RDL’s – 4 sets x 10 reps
4B) Planks, stretching, etc. – Done in between sets of RDL’s
——————————————————————–

Warm-Up Circuit
Y-Squat
T-Pushup
1-leg Hip Extension
Towel Rows

4-Minute Workout #1
Off-set Pushups
Walking Lunge
Ab Walkout
Rock and Roll Plank

4-Minute Workout #2
Pull-ups – 20 seconds on, 10 seconds rest
Dips – 20 seconds on, 10 seconds rest
Repeat 3 more times

4-Minute Workout #3
“Punisher-X” – Use the Total Body Extension in Punisher-style

———————————————————————————-

Here’s a 4-minute session (this is a perfect Workout Finisher, too):

1A) Total Body Extension – 30 seconds
1B) Push-up or Spiderman Pushup – 30 seconds
1C) Prisoner Lunge (alternating sides) – 30 seconds
1D) Ab Walkout (similar to Ab Wheel Rollout) – 30 seconds
– Without rest, repeat one more time for a total of 4-minutes.

Another 4-Minute, 8-exercise circuit:

1A) Narrow-Stance Bodyweight Squat – 30 seconds
1B) Prison Squat Jump – 30 seconds
1C) Mountain Climber – 30 seconds
1D) Run-in-Place (RIP!) – 30 seconds
1E) Burpees – 30 seconds
1F) Total Body Extension – 30 seconds
1G) Narrow Stance Bodyweight Squat – 30 seconds
1H) Squat Thrust – 30 seconds

Alright, and one more for the road…this time, the extra 4-minute Upper Body Annihilation workout I did after the above circuit:

2A) Pullups – 30 seconds
2B) Decline Push-ups – 30 seconds
2C) Hanging Leg Raise – 30 seconds
2D) Dips – 30 seconds
– Without rest, repeat one more time…or go for 3-4 rounds instead of 2.

————————————————————————————————

– Start with the general bodyweight warm-up circuit.

– Then, Specific Warm-up Sets:

o  Do 1A with 50% of normal weight for 8 reps.

o  Do 1B and 1C for 3 reps each.

– Rest only where stated.
1A) Deadlift – 20 reps
1B) Prisoner Squat Jump – 6 reps

1C) Pike Pushup – Max Reps

– Rest 30 seconds and repeat 2 more times.
2A) Bodyweight Bulgarian Split Squat – 15 to 25 reps per side
2B) X-Body Mountain Climber – 20 reps per side
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps

2D) Stability Ball Jackknife – 20 reps

– Rest 30 seconds and repeat 2 more times.

Beginners still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.

But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.

First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.

But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.

To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.

Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.

The X-Body hits the obliques.
The Rollout hits the six-pack with the Stretch & Contract system.
The Jackknife works from lower abs up to the top.

Boom goes the six-pack dynamite!

You’ll love that circuit.

—————————————————————————

SUPERSETS

2A) Chin-up with Knee-up or BW Row – 2 reps short of failure

• No rest.
  2B) Spiderman Climb Pushup – 1 rep short of failure
• No rest.
  2C) 1-Leg Stability Ball Leg Curl – 10 reps per side
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
• 3A) DB Incline Chest Press – 5 reps
• No rest.
  3B) DB Split Squat – 5 reps per side  – 1 second pause at bottom
• No rest.
  3C) Stability Ball Pike – 5 reps
• Rest 1 minute before repeating 4 more times for a total of 5 circuits.

——————————————————————————————–

BARBELL  COMPLEXES

What are these?

A series of barbell or dumbbell exercises done one after another using the same

weight and no rest between exercises.

Talk about muscle insanity confusion domination!

For example, you’ll do 6 reps of barbell squats to 6 reps of overhead
presses to 6 reps of front squats to 6 reps of barbell rows to 6 reps of RDLs.

Choose the right weight and you’ll be spent.

Then choose a series of  supersets to finish off the workout.

——————————————————————————————————

The ‘Beach Bod’ Bootcamp

Warm-up
Do the following circuit twice, resting for 1 minute between circuits. Each exercise is to be performed for 20 seconds

Seal Jacks
Alternating Reaching Lunge
Arm Crosses
Cross-Body Mountain Climbers
Leg Swings
Pushups

MRT Circuit ( Metabolic Resistance Training )
Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise is to be performed for 30 seconds.

Inverted Row, DB Row or Band Row
Bulgarian Split Squats (1-1/2 rep style) (30 secs ea leg)
Spiderman Pushups

MCT Circuit
Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise is to be performed for 30 seconds.

KB/DB Swings
Close-Grip Pushups
Goblet Squat
SB Stir-the-Pot
Alternating Reverse Lunge or Step-up
Body Saw

Finisher
Do the following circuit twice, resting for 30 secs between circuits. Each exercise is to be performed for 20 seconds.

Lunge Jumps or Box Jumps
Renegade Row (20 secs per side)
Total Body Extensions
Mountain Climbers

Cool-down, Stretching & Water Break – 10 minutes

———————————————————————————-

There are 3 words you need to know in order to get great abs.

Stretch. Contract. Stability. ( S. C. S. )

Let me explain – and then I’ll give you a workout.

You need to choose exercises that stretch the abs (eccentrically loading them – that’s what causes soreness) and then forcefully contract the abs back to the start position.

If you think about training your abs with the Stretch-Contract-Stability System, you’ll quickly see why simple crunches don’t work.

Sure, you contract them (but not very forcefully) with each little crunch. But there’s no stretch. And that means no real stimulus to adapt – and grow, get chiseled, and become beautiful. So crunches are a WASTE of time.
The only downside? Ab soreness.

Here’s a Sample 5-exercise :

Day 1 – Workout A – Rocking Rollouts

Circuit 1

2A) DB Row – 15 reps (2-0-1-0)
2B) TRX Bodyweight Triceps Extension – 10 reps (3-0-1-0)
2C) Total Body Extension (TBX) – 20 reps (1-0-1-0)
2D) Rocking Plank – 60 seconds
2E) X-Body Mountain Climbers – 12 reps per side
Rest one minute and repeat two more times.

How does this all fit into the S-C-S System?

First, DB rows, done right, require massive amounts of core stability and anti-rotation forces from your obliques. With the right amount of resistance and reps, your obliques get a killer workout from that one non-traditional ab movement.

Second, your abs get an incredible stretch-and-contract stimulus with the TRX bodyweight triceps extension – and you can sub in lying dumbbell triceps extensions in place – again, getting the stretch-and-contract benefit.

Third, Total Body Extensions give a small stretch-and-contact stimulus, but are used more for conditioning purposes.

Finally, the Rocking Plank and X-Body (cross-body) Mountain Climbers do triple duty, delivering Stretch, Contraction, and Stability.

BOOM goes the ab-building dynamite.

That circuit also makes a killer core finisher to any workout, too.

—————————————————————————————–

BODYWEIGHT  ONLY

Warm Up – 3 minutes

1a) Jumping Jacks – 20 seconds

1b) Pushups/ Kneeling Pushups – 20 seconds

1c) Squat to Body Weight Row – 20 seconds

1d) Mountain Climbers (Slow) – 20 seconds

– Repeat one more time without rest

– Rest 30 seconds before moving into the workout

Workout – 17 minutes

Superset #1

1a) Spiderman Pushup Burpees – 50 seconds/10 second rest

1b) Planks – 50 seconds/10 second rest

– Repeat one more time before moving to the next superset.

Superset #2

2a) Total Body Extensions or Jump Squats – 50 seconds/10 second rest

2b) Cross Body Mountain Climbers – 50 seconds/10 second rest

– Repeat one more time before moving to the next superset.

Superset #3

3a) Side Plank – 30 seconds each side

3b) Skater Hops – 1 minute

– Repeat one more time before moving to the next superset.

Superset #4

4a) Squat Thrusts – 50 seconds/10 second rest

4b) Alternating Lunges – 50 seconds/10 second rest

– Repeat one more time before moving to the next superset.

Rest 1 minute

Finisher – 5 minute ladder up

1a) Squat

1b) Pushup

1c) Body Weight Row

1d) Spiderman Climb (reps per side)

* Do one rep of each exercise in order. Every time you go through the circuit you will add another rep to each exercise.

* Rest as needed

* Do the circuit as many times as you can in 5 minutes.

1st time – 1 rep

2nd time – 2 reps each

3rd time – 3 reps each

And so on…

Cool Down/ Stretch – 4 minutes

—————————————————————————

KETTLEBELL

1A) Kettlebell Swing – 20 reps with a tight core
1B) Power Wheel Rollout – 20 reps (use Stability Ball or TRX if needed)
1C) Side Plank – 30 seconds per side

Rest 30 seconds and repeat three more times.

It’s the perfect core finisher to any workout, too.

Now you might laugh at the Side Plank…”too easy”, you think…but listen to this.

“Athletes who are unable to perform the side bridge for greater than one minute with perfect form are significantly more likely to be injured, play a lower number of minutes and have a worse +/- rating. This is also true for players that have more than a 10% difference bilaterally. It’s one of the BEST core exercises you can do.”

As for the KB Swing, keep your abs really tight. Kettlebell training increases core strength by 70% – without sit-ups or crunches.

That’s why, if you want sexy abs and a hot body without the hassle of going to a gym, Kettlebell Workouts ROCK – especially kettlebell workouts specifically designed to work your abs (without silly sit-ups or boring cardio).

BODYWEIGHT  ROUTINE

NOTE: This is NOT for beginners!)

1A) T-Squat – 15 repetitions

•     No rest.
  1B) Feet on Ball Pushup – 12 repetitions
•     Rest 1 minute before repeating 2 more times for a total of 3 Supersets.2A) Chin-up – 1 less than the maximum number of reps you can do
•     No rest.
  2B) Hands on Bench, Feet on Ball Pushup – 15 repetitions
•     Rest 1 minute before repeating 2 more times for a total of 3 Supersets.3A) Pushup with Hands on Ball – 20 repetitions
•     No rest.
  3B) 1-Leg Deadlift – 12 repetitions per side
•     Rest 1 minute before repeating 2 more times for a total of 3 Supersets.4A) Inverted Row with Feet on Ball – 12 repetitions
•     No rest.
  4B) Spiderman Pushup – 8 repetitions per side
•     Rest 1 minute before repeating 2 more times for a total of 3 Supersets.5A) Side Plank Leg Lift – 10 repetitions per side
•     No rest.
  5B) Split Squat with Front Foot Elevated – 12 repetitions per side
•     No rest.
  5C) Spiderman Climb – 12 repetitions per side
•     No rest.
  5D) Plank with Arms on Ball – 30 second hold

·      Rest 1-minute before repeating the circuit 2 more times.
CIRCUIT

Workout Guidelines

• Do not rest between exercises.
• Rest 1 minute.
• Repeat up to 3 more times.1) Kettlebell Swings – 20 reps
  2) Spiderman Pushup – 10 reps per side
  3) Box Jump – 8 reps
  4) Stability Ball Jackknife – 20 reps
  5) Stability Ball Leg Curl – 20 reps

THE  PUNISHER

The Punisher –  an incredibly simple way to exhaust your legs in fat-burning interval style with NO-equipment.

You simply do narrow-stance bodyweight squats for 20 seconds (you should get about 15-17 reps) and then you hold the bottom position for 10 seconds. Repeat that for 8 rounds with no rest. = So much fun…when you’re done!

(NOTE: If you are a beginner, do only 2 rounds. If you are “intermediate”, do 4 rounds. Even if you’re advanced, good luck getting 6 rounds! After a couple of workouts, you’ll improve quickly.)

It’s brutal. It’s punishing. It depletes your quadriceps of glycogen and dramatically boosts fat burning and fitness (yes, you’ll even improve sport-specific performance with The Punisher).

—————————————————————————————————

–    Start with the general bodyweight warm-up circuit.
–    Specific Warm-up Sets:
—– Do 1A with 50% of normal weight for 8 reps.
—– Do 1B and 1C for 1-3 reps each.
–    Rest only where stated.
–    For the *2-Minute Pushup Challenge:
—– Do as many pushups as you can in 2 minutes. You can rest in the top of the pushup position, but do not drop to your knees or lift your hands off the ground. If you can’t do any more pushups, hold the pushup position until the end of the 2 minutes. If you can’t do that, the set is over. Record your pushup number and hold time. Try to beat that in each future workout.

1) Snatch-Grip Deadlift or DB Squat – 60 seconds (2-1-1-0)
2) *2-Minute Pushup Test – 120 seconds (1-0-1-0)
3) Burpee-Pullup or Total Body Extension – 60 seconds
4) Punisher Squats – 20-10 x 4 rounds
5) TRX Bodysaw or Rocking Plank – 60 seconds
–    Rest 15 seconds between exercises.
–    Rest 2 minutes between circuits.
–    Repeat 2 more times for a total of 3 circuits.

——————————————————————————————————————-

Warm-up

Do the following circuit twice, resting for 1 minute between  circuits.  Each exercise should be performed for 20 seconds.

Prisoner Lunge

Offset Pushups

Bodyweight Squat

Cross Body Mountain Climbers

MRT Circuit

Do the following circuit 3 times, resting for 1 minute between  circuits.  Each exercise should be performed for 40 seconds.

Triple Pushup (20 secs decline, 20 secs close grip, 20 secs normal)

*90% Split Squat (40 secs ea leg)

Cross Body Mountain Climbers

*Come up only 90% – this will allow maximum muscle tension

MCT Circuit

Do the following circuit 3 times, resting for 1 minute between  circuits. Each exercise should be performed for 40 seconds.

Walking Lunges

Spiderman Pushups

Strap Row

Total Body Extensions

Finisher

Fun and Games! (5 minutes)

Partner Shadow Drills (switch partners every 30 seconds and take  a 30 second break every minute)

—————————————————————————————————————————

Warm-Up :

Bodyweight Squat (10)
Pushups (10)
Leg Swings (15/side) <== Just swing your leg back and forth

Do the above twice, resting for 30 seconds between circuits. If you need a little more, you can add a few more exercises, too.

Then, you’ll need to do SPECIFIC SPRINT warm-ups. This will ensure you won’t pull anything and “prime” yourself for the FULL sprints.

ONE sprint at about 50% of your max intensity (rest 1 minute)
ONE sprint at about 60% of your max intensity (rest 1 minute)
ONE sprint at about 70 – 80% of your max intensity (rest 1 minute)

Now you’re ready to melt fat. Sprinting can bust through any  plateau and of course, help you lose fat faster.

When it comes to sprint conditioning workouts, you can  do them on your off day as long as you are recovering fine, but you can also plug them in after your main workout.

You can also give your body a break from the gym and do these workouts 3 times a week for a few weeks to give your joints a break.

Alright, let’s rock this!

Do the following superset as many times as possible in 10  minutes, resting only when needed. Once the 10 minutes are  up, rest 1 minute and move into the next superset.

1A) Sprint (30 yards)
1B) Alternating Prisoner Lunge (10/side)

Do the following superset as many times as possible in  10 minutes, resting only when needed. Once the 10 minutes  are up, you’re done!

2A) Sprint (30 yards)
2B) Bodyweight Death Crawl (6) <= Weirdest bodyweight exercise you’ll ever do! – It’s a combination of a jump squat, bodyweight  renegade row, 1-arm extended pushup and a squat thrust… and  that’s just ONE rep.

THAT’S how you train like an athlete to look like an athlete. Here’s a little secret, too… rest at least 30 seconds before each sprint and you’ll get more out of them.

By the way, let the amateurs crowd the treadmills and ellipticals.

——————————————————————————————————–

Warm-up

Jumping Jacks (15)

Alternating Prisoner Lunge (8/side)

T Pushups (5/side)

Leg Swings (15/side)

Rest 30 seconds and repeat ONE more time.

1A) Offset Lunge (8/side)

1B) DB Chest Supported Row or DB Rear Lateral Raise (12)

1C) 1-Leg Stability Ball Plank or 1-Leg Plank (20 secs/side)

Rest 1 minute and repeat 2 more times

2A) KB or DB Swings (20)

2B) Mountain Climbers (10/side)

2C) Box or Bench Jumps or Jump Squats (8)

2D) Stability Ball Jackknife (15) or Mountain Climbers (8/side)

2E) Skater Hops (15/side)

2F) KB or DB Swings (20)

Rest 1 minute and repeat 2 more times.

The conditioning should be AFTER your main lifts (most of the time, depending on the structure of the entire program).

You can replace the Jump Squat with Total Body Extensions and the Squat Thrust with Pushups or Mountain Climbers…

Do the following superset, resting only when needed. In the first  superset, you’ll perform 8 reps of each exercise. In the next superset,  you’ll perform 7 reps of each. Continue in this fashion until you  complete 1 rep of each exercise.

3A) Jump Squat (8…1)

3B) Squat Thrust (8…1)

————————————————————————————

Do the following circuit as many times as possible in 20 minutes, resting only when needed.

 

KB Clean (5 reps per side)

KB Snatch (5 reps per side)

Goblet Squat (5 reps)

Once the 20 minutes are up, rest 1 minute and then move into the “Minimalist” finisher…

 

KB Finisher

 

Do the following 6 times:

KB Swings (20 seconds), rest 10 seconds

——————————————————————————————————-

1) Double KB Front Squat – 10 reps
2) KB Swing – 20 reps
3) MB Slam – 10 reps
4) Ab Wheel – 10 reps

10 rounds. 25 minutes. 1 Awesome Workout.

——————————————————————————————————

Dynamic Warm Up

– No rest between exercises

– 30 seconds rest at the end of the circuit

– Repeat for 2 rounds

1A) Squat with T-Squeeze x 30s

1B) Glute Bridge x 30s

1C) Mountain Climbers x 30s

1D) Stick Ups x 30s

1E) Jumping Jacks x 30s

FLA: Fat Loss Accelerator

– 30 seconds per exercise

– Rest 15 seconds between exercises

– Repeat for 3 rounds

2A) Cross Body Mountain Climbers

2B) Reverse Lunge with Bicep Curl

2C) Walkouts

2D) Jumping Jacks

Take a 60 second break and then move on to MRT.

MRT: Metabolic Resistance Training

– No rest between exercises

– 45 seconds rest at the end of the circuit

– Repeat for 3 rounds

3A) DB Romanian Deadlift x 8

3B) T-Push Up x 12

3C) Offset DB Step Up x 15

MDT: Metabolic Density Training

– 20 seconds per exercise with 10 second rest = 1 round

– Do all rounds of the exercise before moving to the next

– Do not rest between exercises

4A) Inverted Rows – 4 rounds of 20-10

4B) Total Body Extension – 8 rounds of 20-10

4C) Push Ups – 4 rounds of 20-10

4D) Jump Rope – 8 rounds of 20-10

Cool-Down

———————————————————————————————-

Warm-up

Jumping Jacks (15)

Alternating Prisoner Lunge (8/side)

T Pushups (4/side)

Leg Swings (15/side)

Do the above circuit twice, resting for 30 seconds between circuits.

Then, move into the workout…

Circuit 1

1A) Deadlift or DB Squat (8)

1B) Chin-ups or Inverted Row or Strap Row (1 rep short of failure)

1C) Decline Pushups (1 rep short of failure)

Rest 1 minute and repeat 2 more times

 

Circuit 2

2A) Goblet Walking Lunges (10/side)

2B) 1-Arm DB Incline Chest Press (8/side)

2C) DB Chest-Supported Row (12)

Rest 1 minute and repeat 2 more times

Conditioning and Abs Circuit :

3A) Box or Bench Jumps (8)

3B) Stability Ball or Ab Wheel Rollout (10)

3C) Total Body Extension (20)

3D) X-Body Mountain Climber with Feet Elevated (8/side)

Rest 1 minute and repeat 2 more times

 

Do the following circuit ONE time, resting as shown:

 

4A) Lunge Jumps (8/side)

4B) Spiderman Pushups (8/side)

4C) Rest 10 secs

4D) Lunge Jumps (8/side)

4E) KB or DB Swings (20)

4F) Rest 10 secs

4G) Lunge Jumps (8/side)

4H) Close-Grip Pushups (20)

4I) Rest 10 secs

4J) Lunge Jumps (8/side)

4K) Spiderman Climb (10/side)

4L) Rest 10 secs

4M) Jumping Jacks (100)

————————————————————————————————

• Start with a general bodyweight warm-up circuit, then :
• Specific Warm-up Sets
• Do 2-3 reps of 1A
• Do 2-3 reps per leg of 1B
1A) Sternum Pull-up – Max reps (2-0-1)
• No rest.
1B) 1-Leg Deadlift – 15 reps per side (2-0-1)
• No rest.
1C) Stability Ball Plank – 30 seconds
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
2A) High-Box Step-up – 15 reps per side (2-0-1)
• No rest.
2B) Stability Ball 1-Leg Curl – 12 reps per side (1-0-1)
• No rest.
2C) Chin-ups 1 & ½ reps – Max reps (2-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
3A) Decline Pushups – Max reps (2-0-1)
• No rest.
3B) 1-Leg Bench Squat – 12 reps per side (2-0-1)
• No rest.
3C) ¾ Rep Dips – Max reps (2-0-1 with a 1 second pause at top in ¾ position)
• No rest.
3D) 1-Leg Calf Raise – 15-20 reps (2-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
Static Stretching

———————————————————————————————–

The 666 Workout Rules 

 

If you are Advanced: Take minimal rest between sets & exercises.

 

Intermediate: Take 30 seconds rest between sets of 10-20 reps per exercise.

 

Beginners: The 666 is obviously NOT for you.

 

How to do the 666 Workout:

– Do all 100 reps of an exercise before moving to the next.

– Do sets of 10 or 20 reps, all with great form, of course.
– Do not go to failure in any sets.

 

The 666 Workout

 

100 Bodyweight Squats

100 Kettelbell Swings

100 Punisher Squats (20 reps plus a 10 second hold in bottom position x 5)

100 Kettlebell Swings

100 Slam Ball Slams

100 Ab Wheel Rollouts

33 Bodyweight Squats

33 Kettlebell Swings

 

666 reps.

————————————————————————————————-

Start with the general bodyweight warm-up circuit. Then :
• Specific Warm-up Sets
• Do 3 reps of 1A
• Do 1 rep of 1B
• Do 1 rep per side of 1C
1A) Repeated Vertical Jump – 10 reps
• No rest.
1B) Handstand Pushup or Close-Grip Pike Pushup – Max reps
• No rest.
1C) V-Grip Pull-up – 6 reps per side
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
2A) 1-Leg Squat or Pistol – 8 reps per side
• No rest.
2B) Spiderman Climb Pushup – Max reps
• No rest.
2C) Underhand Inverted Row – 20 reps
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
3A) Walking Lunges – 25 reps per side
• No rest.
3B) Xtreme Stability Ball Mountain Climber – 10 reps per side
• No rest.
3C) 1-Leg RDL –12 reps per side
• No rest.
3D) Plank with Triceps Extension – 15 reps
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
Static Stretching

————————————————————————————

 

The 500 Rep Bodyweight HWR Circuit

20 Prisoner Squats

10 Decline Pushups (feet on stool) or Easier Version of Pushups

5 Prisoner Squat Jumps or Low-Box Jumps

5 Spiderman Pushups or Spiderman Climbs per side

10 Burpees (or Total Body Extensions)

– Rest as little as possible between exercises and at the end of the circuit.

– Do 10 rounds in as little time as possible.

– Record your time and try to beat it each time

———————————————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpees
2. Push Ups
3. Stationary Lunge
4. Abs Hip Raises
5. Jumping Jacks
6. Renegade Row
7. Mountain Climbers Feet on the Floor
8. Bodyweight Squats
9. Stationary Plank
10. Side to Side Skater Hops

——————————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Double Burpees (2 push ups and 2 squat jumps)
2. Wide Grip Push Ups
3. Forward Lunge (Rd 1 – Right Leg, Rd 2 Left Leg, Rd 2 Alternate)
4. Lying Leg Raises
5. Seal Jacks
6. Superman (Upper Body and lower body lifts)
7. Everest Climbers (Feet Outside arms)
8. Prisoner Squats
9. Plank Body Raise
10. Kick Ups

——————————————————————————-

Dynamic Warm Up
Resistance Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for specified time. Repeat for a total of 3 rounds.
Note: Rest for longer between sets if necessary. Remember, perfect form trumps speed.

You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: DB Front Squat x 8 reps (2-1-1)
– No rest
1B: Chin Ups with Knee Raise x 5-10 reps (band assisted if necessary) (4-1-1)
– No rest
1C: Jump Squats x 10 reps (1-0-1)
– Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #2: 3 rounds
2A: DB Reverse Lunge x 10 reps (2-0-1)
– No rest
2B: Decline Push Ups x 15 reps (2-1-1)
– No rest
2C: Sprinting Walkout x 5 reps each leg (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #3: 2 rounds
3A: DB Step up x 8 reps each leg (2-0-1)
– No rest
3B: Inverted Row x 12 reps (2-0-1)
– No rest
3C: Bulgarian Split Squats x 15 reps (2-1-1)
– No rest
3D: Side Plank x 30s each side (isometric)
– Rest for 60s at the end of the circuit and repeat this circuit one more time
for a total of 2 rounds

——————————————————————————————–

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

 

1. Burpee Tuck Jumps
2. Diamond Push Ups
3. Reverse Lunge (Rd1 – right leg, Rd 2 left leg, Rd 2 alternate)
4. Lying Flutter Kicks
5. Pogo Hops
6. Bent Over Speed Rows
7. Speed Climbers
8. Sumo Squats
9. Side plank Rotations
10. Tuck Jumps

—————————————————————————————-

Warm Up

Then :

Resistance Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for specified time limit. Repeat for the desired number of sets.
Note: You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: DB Romanian Deadlift x 12 reps (3-0-1)
– No rest
1B: DB Bent Over Row x 10 reps (3-1-1)
– No rest
1C: Push Press x 8 reps (1-0-1)
– Rest for 45 seconds at the end of the circuit and repeat 2 more times for a
total of 3 rounds
Set #2: 3 rounds
2A: Single Leg Squat (TRX Assisted if necessary) x 10 reps (2-0-1)
– No rest
2B: DB Chest Press x 12 reps (2-1-1)
– No rest
2C: Walkout with X-Body Mountain Climber x 8 reps (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #3: 2 rounds
3A: Lateral Lunges x 8 reps each leg (2-0-1)
– No rest
3B: DB Wood Chop x 10 each side (2-0-1)
– No rest
3C: KB Swings x 15 reps (1-0-1)
– No rest
3D: Prisoner Squats x 12 reps (2-0-1)
– Rest for 60s at the end of the circuit and repeat this circuit one more time for a total of 2 rounds
Foam Roll and Stretch

————————————————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee Thrusters
2. Side to Side Walking Push Ups
3. Reverse Lunge to Front Knee
(Rd 1 – Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Abs Knee Grabs
5. Stationary Running High Knees
6. Bent Over Alternate Arm Rows
7. Mountain Climbers Feet Off Floor
8. Low Level Squats
9. Alternating Straight Arm Lift Plank
10. Terminators

——————————————————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Side jump tuck burpees
2. Side Push Ups – Rd 1 Left Side – Rd 2 Right side – Rd 3 switch after 30 sec
3. Reverse Lunge to Front Kick – Rd 1 Right, Rd 2 Left, R3 Alternating
4. Abs Bicycle Crunches
5. Running High Knee and Press Ups
6. Bent Over Arm Flyes
7. Spider Climbers – Slow Knee to outside elbow
8. Half Squats (Upper Level)
9. Dynamic Wide and Close Leg Planks
10. Sprawls

——————————————————————————————

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Prisoner squats x 15
1B) Single leg glute bridge x 15 each leg
1C) Push Ups x 20
1D) Jumping Jacks x 20
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Power Wheel or Stability Ball Rollout x 15
2B) Lying Leg Raise with Hip Lift x 15
2C) Cross Spider Plank x 8 each leg
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Romanian Deadlift to Overhead Press x 8
3B) Step Ups x 12 each leg
3C) Renegade Row x 10 each side
3D) Goblet Squat x 10
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Bulgarian Split Squat (20s each leg)
4B) Band Pull Aparts
4C) Mountain Climbers (on TRX if available)
4D) Jump Rope
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training

– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) Push ups with plank hold – 4 rounds of 20-10
5B) Seal Jacks – 8 rounds of 20-10
5C) Two Way Mountain Thruster – 4 rounds of 20-10
5D) Prisoner Squats – 8 rounds of 20-10
Take a 2 minute break
Accelerator Finale EMOM:
– Every minute, on the minute do the following exercises
– Rest for the remainder of the minute (ie. faster finish = more rest)
– Repeat for 6 minutes
A) Burpees x 5
B) Spiderman planks x 10
C) Jump squats x 15
Foam Roll and Stretch

——————————————————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1    Quad Thrust Burpees (4 thrusters and jump)
2. Alternating Front Arm Raise Push Ups
3. Forward and Reverse Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Abs Scissors
5. Wide Leg Stationary Runs
6. Upper Body Superman’s
7. Cross Body Mountain Climbers
8. Jump Squats
9. Side to Side Planks
10. Sprawls with Jump

————————————————————————————————-

WARM-UP

Then:

Accelerator #1: Dumbbell Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: DB Thruster x 6
B: DB Bent Over Row x 6
C: DB Push Ups x 6
D: DB Cross Body Mountain Climbers x 12
Lactic Acid Training – IMPORTANT NOTE
This style of training is extremely hard. Please reduce your lifting weight by 20- 25%. Perform exercises with a slower tempo. Lift the weight over a period of 3-4 seconds, and lower quickly but safely (1 second). This way, we extend the concentric time under tension and drastically increase the production of LA.
Workout Set #1: 3 rounds
1A: DB Romanian Deadlift x 20 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1B: DB Renegade Row x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1C: Goblet squat x 12 reps (2-0-3) — 2 seconds down, 3 seconds up
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Jump Squats x 10 with 5s hold at the bottom
– Rest 15s
B: Walkouts w Mountain Climber x 8
– Rest 60s

Workout Set #2: 3 rounds
1A: DB Alternating Press x 8 reps each arm (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1B: DB Step Ups x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1C: Bent Over Flyes x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #3: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Plank – Hold As Long As Possible
– Rest 30s
B: Burpees x 45s AMRAP
– Rest 30s
Workout Set #3: 2 rounds
3A: Prisoner Bulgarian Split Squat x 12 reps each leg (1-1-4) — 1 second down, 4 seconds up
3B: Lying Leg raise x 10 reps (moderate)
– Rest as little as possible and repeat more time for a total of 2 rounds
Foam Roll and Stretch

————————————————————————————————-

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Squat with Stick Up x 15
1B) Duck Unders x 15 each side

1C) Single leg RDL with T-Squeeze x 8 each leg
1D) Run in Place x 30 seconds
AA: AB Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Ab Pike (on TRX/Stability Ball or Sliders) x 10
2B) Core Rotations x 10 each direction
2C) Bird/Dog Plank x 8 each side
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Squat Thrust to Deadlift x 8
3B) DB Squat x 10
3C) Plank Tricep Extensions x 6 each arm (alternate)
3D) Bulgarian Split Squat x 10 each leg
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– No rest between exercises, without putting the weight down
– Rest for 45 seconds at the end of each round
– Repeat for 3 rounds
4A) DB Thruster x 8
4B) DB Alternating Reverse Lunges x 8
4C) DB Push Ups x 8
4D) DB Crab Crawls x 8
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) Prisoner Squats – 4 rounds of 20-10
5B) High Knees – 4 rounds of 20-10
5C) Jumping Jacks – 8 rounds of 20-10
5D) Mountain Climbers (on sliders or TRX) – 4 rounds of 20-10

5E) Total Body Extensions – 4 rounds of 20-10
Take a 2 minute break
Accelerator Finale:
– Rest 10 seconds between exercises
– After 2 rounds, rest and FINISH
6A) Single Leg RDL x 5 each leg
6B) Inchworms x 5
6C) DB Goblet Swinging Lunge x 5 each side
6D) Medicine Ball Slams x 10
Foam Roll and Stretch

——————————————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Knee Slap Burpees
2. Side Arm Raise Push Ups
3. Side Lunges (Rd1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Alternate one leg v-ups
5. Side to Side hops
6. Lower Body Superman’s
7. Knee to Opposite Elbow Mountain Climbers Slow
8. Close Leg Squats
9. Plank Builds
10. Thrusts

—————————————————————————————

Dynamic Warm Up
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with
no rest, and then break for specified time limit. Repeat for the desired number of
sets. Note: For set 2 and 3, increase the weight by 10%. For example, if you lift
100lbs in set 1, add another 10lbs for the remaining sets.
Set #1: 3 rounds
1A: DB/BB Front Squat x 8 reps (2-1-1)
– No rest
1B: Chin Ups x 10 reps (3-1-1)
– No rest
1C: Single Leg RDL to Curtsy Squat x 8 reps (2-1-1)
– Rest for 45s at the end of the circuit and repeat this circuit twice more time
for a total of 3 rounds.

Accelerator #1:
Perform each of the following in order, with no rest between exercises and
without putting the weight down. At the end of the circuit, rest for 60 seconds
A: Alternating Reverse Lunge x 24 total
B: Lunge Jumps x 24 total
C: Alternating Reverse Lunge x 12 total
D: Lunge Jumps x 12 total
Set #2: 3 rounds
Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100lbs
in set 1, add another 10lbs for the remaining sets.
2A: DB Arnold Press x 10 reps (2-0-1)
– No Rest
2B: DB Row x 10 reps (2-0-1)
– Rest for 60s at the end of the circuit and repeat this circuit twice more time
for a total of 3 rounds.
Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with
no rest, then break for 30s. Repeat for the desired number of sets.
3A: TRX Rollout x 10 reps (2-1-1)
– No rest
3B: TRX Side Plank x 25s (isometric)
– No rest
3C: TRX/SB Jackknife x 30 reps (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a
total of 3 rounds
Accelerator #2:
A: Jumping Jacks Accelerator
– Do 20 seconds of Jumping Jacks followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch

————————————————————————————————–

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Crab Crawl with Reach x 5 each leg
1B) Glute Bridge x 15
1C) Total Body Extension x 15
1D) Push Ups x 15
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the superset
2A) Power Wheel or Stability Ball Rollout x 15
2B) DB Wood Chop x 10 each direction
2B) Cross Body Mountain Climbers x 20 each leg
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Narrow-Stance DB Squat x 8
3B) Inverted Rows x 10
3C) TRX Atomic Push Ups x 12
3D) Bulgarian Split Squat x 10

Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Walkout to Push Up
4B) Ski Jumps
4C) DB or Prisoner Reverse Lunge (alternating)
4D) KB or DB Swings
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) Jump Rope – 8 rounds of 20-10
5B) Inverted Rows – 4 rounds of 20-10
5C) Total Body Extension – 8 rounds of 20-10
5D) Burpees – 4 rounds of 20-10
Take a 2 minute break
Accelerator Finale:
– Rest 15 seconds between exercises
– After 2 rounds, rest
6A) KB Clean x 5 each side
6B) Spiderman Push Up x 5 each side
6C) KB Swing x 10
6D) Split Shuffle x 10 each side
Foam Roll and Stretch

———————————————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Air Straddle Burpees
2. Plyo Push Ups (Hands off the ground)
3. Prisoner Lunges
4. Abs Elbows To Knees Crunches
5. Back and Forth Hops
6. Alternating One Arm One Leg Superman’s (Opposite)
7. Diagonal Mountain Climbers
8. Side to Side Step Squats
9. Side Plank Body Raise
10. Open and Shut Jump Squats (close squats to wide leg squats)
Cool-Down

———————————————————————————————

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 20 minutes.
Record the number of rounds and aim to beat this score each week.
A: Jump Rope x 200
– No rest
B: Burpees x 15
Rest 1 minute and repeat for as many rounds as possible. You goal is to do at least 5 rounds.
Foam Roll and Stretch

————————————————————————————–

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Frog Squats x 30s
1B) Glute Bridge March x 30s
1C) Plank x 30s
1D) High Knee Skips x 30s
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Superman Planks x 10
2B) Scissor Kicks x 20
2C) Jack Knife on TRX or Stability Ball x 15
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Reverse Lunge with Curl x 8 each leg
3B) Close Grip Push ups x 10
3C) Curtsy Squats x 10 each side
3D) DB Reverse Flyes x 12

Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Sprinting Walkout (switch legs each round)
4B) Jump Squats (or Total Body Extension)
4C) Rotating Planks
4D) Shuttle Sprints
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) Walkouts – 4 rounds of 20-10
5B) Alternating Prisoner Reverse Lunges – 8 rounds of 20-10
5C) Plank Jacks – 4 rounds of 20-10
5D) Crab Crawls – 4 rounds of 20-10
5E) Run in Place- 4 rounds of 20-10
Take a 2 minute break
5’s AMRAP Accelerator Finale:
– Do as many rounds as possible with good form
– Rest as necessary. If your technique gets sloppy you MUST rest.
– Repeat for 5 minutes
6A) Burpee x 5
6B) Squats x 5
6C) Push Ups x 5
6D) Reverse Lunges x 5
6E) Jumping jacks x 5
Foam Roll and Stretch

——————————————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee to Side Plank Arm Raise Combo
2. Chest Slap Burpees
3. Diagonal Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Lying Abs Floor wipers
5. Speed Jacks
6. Iron Cross
7. Side to Side Mountain Climbers
8. Plyo Sumo Squats
9. Side Plank Reach Unders (Rd 1 Left, Rd 2 Right, Rd 3 Alternate)
10. In and Out Agility Runs

—————————————————————————————–

Dynamic Warm Up
Accelerator #1: DB/BB Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: High Pull x 8
B: Romanian Deadlift x 8
C: Push Press x 8
D: Alternating Reverse Lunge x 8 (each leg)
Lactic Acid Training
Perform exercises with a slow tempo, as listed next to the exercise.
Workout Set #1: 3 rounds
1A: Prisoner Squat x 15 reps (1-0-5) — drop fast, 5 seconds up
– Rest 10s
1B: Close Grip Push up x 10 reps (2-1-3) — 2 seconds down, 3 seconds up
– Rest 10s
1C: Stability Ball Leg Curl x 12 reps (1-0-3) — 1 second out, 3 seconds in
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.

Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Explosive Push Ups x 10
– Rest 15s
B: Low Box Jumps x 10
– Rest 60s
Workout Set #2: 3 rounds
2A: Inverted Row x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
2B: DB Squat thrust to Deadlift x 10 reps (1-0-3) — 1 second down, 3 seconds up on the deadlift
– Rest 20s
2C: DB Overhead Press x 10 reps (1-0-2) — 1 second down, 2 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #3:
Perform each of the following in order for one round.
A: KB Swing x 30s
– Rest 30s
B: Mountain Climber x 45s AMRAP
Foam Roll and Stretch
————————————————————————————————-

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Squat with T-Squeeze x 30s
1B) T-Push Ups x 30s
1C) Bodyweight Chops x 30s
1D) Reverse Lunge with Overhead Reach x 30s
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Side plank reach and raise x 10 each side
2B) Plank with Bench/SB Step Off x 10 each side
2C) Hanging Knee Raises x 15
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Single Leg Squat (use TRX if necessary) x 8 each leg
3B) Inverted Row x 10
3C) Goblet Sumo Squat x 12
3D) DB Chest Press x 8
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Prisoner Squats
4B) Ski Jumps
4C) Off Set Push Ups
4D) Cross Mountain Burpees
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) Bulgarian Split Squats – 4 rounds of 20-10 (switch legs each round)
5B) Crocodile Jacks – 8 rounds of 20-10
5C) Squat Thrusts – 4 rounds of 20-10
5D) Split Shuffle – 8 rounds of 20-10
Take a 2 minute break
Accelerator Madness
– Do the following exercises in order
– Rest only as necessary. If your technique gets sloppy you MUST rest.
– Repeat for 5 rounds
6A) Burpees x 10
6B) Jump rope x 50
Foam Roll and Stretch

————————————————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee Kick Outs
2. Spiderman Push Ups
3. Wresters Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Lying Single Leg Raises Alternating
5. Predator Jumping Jacks
6. Kneeling Iron Cross
7. Mountain Climber Push Ups
8. Squat and Arm Raise
9. Alternating Side Plank Reach Under
10. Side to Side Jumps

—————————————————————————————

Dynamic Warm Up, then :
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with
no rest, and then break for specified time limit. Note: For set 2 and 3, increase
the weight by 10%. For example, if you lift 100lbs in set 1, add another 10lbs for
the remaining sets.
Set #1: 3 rounds
1A: Deadlift x 8 reps (2-1-1)
– No rest
1B: DB Push Press x 8 reps (2-0-1)
– No rest
1C: Single Leg Squat x 8 reps (2-0-1) – TRX Assisted if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more time
for a total of 3 rounds.

Accelerator #1:
Perform each of the following in order, resting only when necessary. At the end
of the circuit, rest for 60 seconds then move to the next set.
A: Single leg Walkout x 5 each leg
B: Jump Squats x 20
C: Single leg Walkout x 3 each leg
D: Jump Squats x 10
Set #2: 3 rounds
2A: T-Push Ups x 10 reps (3-0-1)
– No rest
2B: Lateral Lunge x 8 reps (2-0-1)
– No rest
2C: Pull Ups x 10 reps (2-0-1) – assisted or add weight if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more time
for a total of 3 rounds.
Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with
no rest, then break for 30s.
3A: Ab Rollout x 12 reps (2-1-1)
– No rest
3B: DB Wood chop x 10-12 reps each side (2-0-1)
– No rest
3C: TRX Rotating Swing x 15 reps each side (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat once more for a
total of 2 rounds
4 min Accelerator
A: Jump Rope or Burpee Accelerator
– Do 20 seconds of jump rope or burpees followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch

————————————————————————————————

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds

1A) Y Squats x 30s
1B) I-T-Y complex x 30s
1C) Single Leg Glute Bridge x 30s
1D) Bird/Dog x 15s hold each side
1E) Push ups x 30s
AA: AB Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Stir the Pot x 10 each side
2B) Leg Raises x 15
2C) Plank Jacks x 10 (use sliders if available)
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Chin Ups x 8
3B) Single Leg RDL to Curtsy Squat x 8 each leg
3C) DB Floor Press x 12
3D) Offset DB Squat x 8 each leg
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Sprinter Start (Right)
4B) Sprinter Start (Left)
4C) Walkout to Push Ups
4D) Box Step Overs (Side to Side)
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) KB Swings – 8 rounds of 20-10
5B) Jumping Jacks – 8 rounds of 20-10
5C) Step Ups (alternate legs) – 8 rounds of 20-10
Take a 2 minute break
Set 6: Accelerator Countdown
– Do the following in order for ONE round only.
– Rest only as necessary. If your technique gets sloppy you MUST rest.
A: Burpees x 10 + squat x 20
B: Burpees x 9 + squat x 19
C: Burpees x 8 + squat x 18
D: Burpees x 7 + squat x 17
E: Burpees x 6 + squat x 16
F: Burpees x 5 + squat x 15
G: Burpees x 4 + squat x 14
H: Burpees x 3 + squat x 13
I: Burpees x 2 + squat x 12
J: Burpees x 1+ squat x 11
Foam Roll and Stretch

——————————————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. 8 Count Bodybuilder Burpees
2. Knee Check Push Ups
3. Side To Side Lunge With Jump In Middle
4. Abs In And Outs Crunches
5. Alternating Knee Strikes
6. Bird Dog
7. Close Grip Mountain Climbers
8. Hindu Squats
9. One Arm Planks
10. Alternating Jump Squats And Lunge

———————————————————————————–

Dynamic Warm Up
DO NOT SKIP THIS WARM UP. You increase the risk of injury!
Set 1: Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike if you can’t run.
1A: Sprint 100m as fast as possible.
– Rest for at least 60-90 seconds, as long as necessary.
Repeat for 10 rounds total.
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Rest for 60 seconds
——-
4 minute Bodyweight Accelerator
Perform each of the following exercises in order. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for a total of 4 rounds.
2A: Spiderman Push Ups x 20s
– Rest 10s
2B: Jumping Jacks x 20s
– Rest 10s
Foam Roll and Stretch

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Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Seal Jacks x 30s
1B) Crab Crawl with Reach x 30s
1C) Glute Bridge x 30s
1D) Butt Kicks x 30s
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Side Plank with Hip Dips x 15
2B) Power Wheel Rollout x 15
2C) Mountain Climbers (on TRX or sliders) x 15
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Squat to Row x 15
3B) DB Snatch x 8 each side
3C) DB Lateral Lunges x 10 each side
3D) KB Swing x 15
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Inverted Row
4B) Standing Broad Jumps
4C) Stability Ball Leg Curl
4D) Burpee T-rotations
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (10 minutes total)
5A) Push Ups – 4 rounds of 20-10
5B) Jump rope – 8 rounds of 20-10
5C) Split Shuffle – 4 rounds of 20-10
5D) Spiderman Planks – 4 rounds of 20-10
Take a 2 minute break
Legs Matrix Accelerator
– Do one round of the following for time.
– Rest only as necessary.
– Time how long it takes you to finish, and rest for twice that time.
– Repeat once more for 2 rounds total.
6A) Bodyweight Squats x 24
6B) Reverse Lunges x 24
6C) Lunge Jumps x 24 (sub with Split shuffle if knee problem)
6D) Jump Squats x 24 (sub with total body extension if knee problem)
Foam Roll and Stretch

———————————————————————————–

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Mountain Climber Burpees
2. Grasshopper Push ups
3. Jumping Stationary Lunge
(Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per leg and switch)
4. Abs Russian Twists
5. Alternating Side Knee Raises
6. Reverse Leg Raises
7. Wide Grip Mountain Climbers
8. One Legged Squats (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per side)
9. Plank with Alternating Leg Raise
10. Fusion Glide

——————————————————————————-

Dynamic Warm Up

Accelerator #1: Dumbbell Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: DB Thruster x 6
B: DB Bent Over Row x 6
C: DB Push Ups x 6
D: DB Cross Body Mountain Climbers x 12

Lactic Acid Training – IMPORTANT NOTE
This style of training is extremely hard. Please reduce your lifting weight by 20- 25%. Perform exercises with a slower tempo.
Workout Set #1: 3 rounds
1A: DB Romanian Deadlift x 20 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1B: DB Renegade Row x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1C: Goblet squat x 12 reps (2-0-3) — 2 seconds down, 3 seconds up
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Jump Squats x 10 with 5s hold at the bottom
– Rest 15s
B: Walkouts w Mountain Climber x 8
– Rest 60s
Workout Set #2: 3 rounds
1A: DB Alternating Press x 8 reps each arm (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1B: DB Step Ups x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1C: Bent Over Flyes x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #3: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Plank – Hold As Long As Possible
– Rest 30s
B: Burpees x 45s AMRAP
– Rest 30s
Workout Set #3: 2 rounds
3A: Prisoner Bulgarian Split Squat x 12 reps each leg (1-1-4) — 1 second down,
4 seconds up
3B: Lying Leg raise x 10 reps (moderate)
– Rest as little as possible and repeat more time for a total of 2 rounds

Foam Roll and Stretch

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Dynamic Warm Up, then :
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Squat with T-Squeeze
1B) Band Pull Apart
1C) Stability Ball Leg Curl
1D) Triangle jumps
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Walkout to Superman x 8
2B) DB Half kneeling Chops x 10 each side
2C) Plank with Alternating Leg Raise x 15 each leg
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Push Up to Renegade Row x 10
3B) Walking Lunges x 12 each leg
3C) DB Lat Pullover x 12
3D) DB Offset Step Up x 8 each leg
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
5A) Burpees
5B) Bulgarian Split Squats (split time between legs)
5C) Shuttle runs (out and back 10m)
5D) Total Body Extensions
Take a 3 minute break and then move on to MDT.

MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (10 minutes total)
5A) Squats – 4 rounds of 20-10
5B) Run In Place – 4 rounds of 20-10
5C) Decline Push Ups – 4 rounds of 20-10
5D) Y Squat – 4 rounds of 20-10
5E) Cross Body Mountain Climbers – 4 rounds of 20-10
Take a 2 minute break
Accelerator AMRAP Finale
– Do as many rounds as possible with good form
– Rest as necessary. If your technique gets sloppy you MUST rest.
– Repeat for 5 minutes
6A) Burpees x 5
6B) Mountain climbers on sliders x 10 (each leg)
6C) Prisoner squats x 20
Foam Roll and Stretch

————————————————————————————–

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee Sprawls
2. Side Walk Push ups
3. Jumping Lunges
4. Lying Leg Circles
5. Bent Over Jumping Jacks
6. Hyperextensions
7. Archer Mountain Climbers
8. Arms Out Squats (Arms at chest level)
9. Spiderman Plank (Alternating Elbow to Knees)
10. Calf Raise Jumps

———————————————————————————–

Dynamic Warm Up, then :
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets. Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100lbs in set 1, add another 10lbs for the remaining sets.
Set #1: 3 rounds
1A: DB/BB Front Squat x 8 reps (2-1-1)
– No rest
1B: Chin Ups x 10 reps (3-1-1)
– No rest
1C: Single Leg RDL to Curtsy Squat x 8 reps (2-1-1)
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Accelerator #1:
Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds
A: Alternating Reverse Lunge x 24 total
B: Lunge Jumps x 24 total
C: Alternating Reverse Lunge x 12 total
D: Lunge Jumps x 12 total
Set #2: 3 rounds
Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100lbs in set 1, add another 10lbs for the remaining sets.
2A: DB Arnold Press x 10 reps (2-0-1)
– No Rest
2B: DB Row x 10 reps (2-0-1)
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.

Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
3A: TRX Rollout x 10 reps (2-1-1)
– No rest
3B: TRX Side Plank x 25s (isometric)
– No rest
3C: TRX/SB Jackknife x 30 reps (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Accelerator #2:
A: Jumping Jacks Accelerator
– Do 20 seconds of Jumping Jacks followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch

——————————————————————————————–

Dynamic Warm Up, Then :
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Walkouts
1B) Reverse Lunge with Knee Hug x 10
1C) Leg Overs x 6
1D) Jump Rope x 20
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) TRX or Towel Body Saw x 10
2B) Lying Leg Raise with Hip Lift x 20
2C) Plank with Toes on Ball x 45s
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Push Press x 8
3B) Single Leg RDL with Row x 8
3C) Face Pull x 10
3D) Crossover Step Up x 12
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Crab Crawls
4B) Ski Jumps
4C) Cross over walks
4D) Run in Place
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) T-Push Ups – 4 rounds of 20-10
5B) Bodyweight Squats – 8 rounds of 20-10
5C) Inverted Rows – 4 rounds of 20-10
5D) Lunge Jumps – 4 rounds of 20-10
5E) Jumping Jacks – 4 rounds of 20-10
Take a 2 minute break
Accelerator Finale Burpee EMOM:
– Every minute, on the minute do the following exercises
– Rest for the remainder of the minute (ie. faster finish = more rest)
– Repeat for 6 minutes
6A) Burpees x 10
Foam Roll and Stretch

—————————————————————————————–

Dynamic Warm Up, then :
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Frog Squats x 10
1B) T push ups x 10
1C) Single leg RDL x 5 each leg
1D) Seal Jacks x 20
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Stability Ball Cross Body Mountain Climber x 15
2B) DB Chops x 10 each side
2C) Hanging Knee Raise x 20
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Sprinting Walkout x 8 each leg
3B) Goblet Sumo Squat x 10
3C) DB Row x 10
3D) Decline Push Ups x 15
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Lox box jumps (step down please)
4B) Split Squat Pulses
4C) Alternating Cross Over Planks
4D) Jump Rope
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (10 minutes total)
5A) Ski jumps – 4 rounds of 20-10
5B) Step ups (right) – 4 rounds of 20-10
5C) Step ups (left) – 4 rounds of 20-10
5D) KB swings – 4 rounds of 20-10
5E) High knees – 4 rounds of 20-10
Take a 2 minute break
Accelerator Pyramid Finale
– Do the following in order for ONE round only.
– Rest only as necessary. If your technique gets sloppy you MUST rest.
A: Jumping Jacks x 5 + burpees x 2
B: Jumping Jacks x 10 + burpees x 4
C: Jumping Jacks x 15 + burpees x 6
D: Jumping Jacks x 20 + burpees x 8
E: Jumping Jacks x 20 + burpees x 8
F: Jumping Jacks x 15 + burpees x 6
G: Jumping Jacks x 10 + burpees x 4
H: Jumping Jacks x 5 + burpees x 2
Foam Roll and Stretch

————————————————————————————-

Dynamic Warm Up
Set 1: Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike if you can’t run.
1A: Sprint 200m as fast as possible.
– Rest for at least 60-90seconds
Repeat for 8 rounds total.
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Rest 60 seconds
——-
4 minute Bodyweight Accelerator
Perform each of the following exercises in order. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for a total of 2 rounds.
2A: Decline Push Ups x 20s
– Rest 10s
2B: Prisoner Squats x 20s
– Rest 10s
Foam Roll and Stretch

——————————————————————————————–

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Leg Raise Push Up Burpees
2. Staggered Push Ups
3. Alternating Twisting Lunges (No Jump)
4. Toe Grabs
5. Bent Over Overhead Jumping Jacks
6. Alternating Superman’s
7. Single Arm Mountain Climbers
8. Wide Leg Squats
9. Plank Alternating Arm Raise
10. Crouch Tuck Jumps

——————————————————————————–

Dynamic Warm Up , Then :
Accelerator #1: DB/BB Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: High Pull x 8
B: Romanian Deadlift x 8
C: Push Press x 8
D: Alternating Reverse Lunge x 8 (each leg)

Lactic Acid Training
Perform exercises with a slow tempo, as listed next to the exercise.
Workout Set #1: 3 rounds
1A: Prisoner Squat x 15 reps (1-0-5) — drop fast, 5 seconds up
– Rest 10s
1B: Close Grip Push up x 10 reps (2-1-3) — 2 seconds down, 3 seconds up
– Rest 10s
1C: Stability Ball Leg Curl x 12 reps (1-0-3) — 1 second out, 3 seconds in
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Explosive Push Ups x 10
– Rest 15s
B: Low Box Jumps x 10
– Rest 60s
Workout Set #2: 3 rounds
2A: Inverted Row x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
2B: DB Squat thrust to Deadlift x 10 reps (1-0-3) — 1 second down, 3 seconds
up on the deadlift
– Rest 20s
2C: DB Overhead Press x 10 reps (1-0-2) — 1 second down, 2 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #3:
Perform each of the following in order for one round.
A: KB Swing x 30s
– Rest 30s
B: Mountain Climber x 45s AMRAP
Foam Roll and Stretch

———————————————————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Double Push Ups Burpees
2. Side to Side Plyo Push Ups
3. Alternating Jumping Twisting lunges
4. Abs Spring Ups
5. Explosive Jumping Jacks
6. Bent Over Speed Rows
7. Staggered Mountain Climbers
8. Side to Side Squats
9. Plank Alternating Arm Side Raise
10. Globe twists

———————————————————————————————-

Dynamic Warm Up, then :
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100lbs in set 1, add another 10lbs for the remaining sets.
Set #1: 3 rounds
1A: Deadlift x 8 reps (2-1-1)
– No rest
1B: DB Push Press x 8 reps (2-0-1)
– No rest
1C: Single Leg Squat x 8 reps (2-0-1) – TRX Assisted if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Accelerator #1:
Perform each of the following in order, resting only when necessary. At the end of the circuit, rest for 60 seconds then move to the next set.
A: Single leg Walkout x 5 each leg
B: Jump Squats x 20
C: Single leg Walkout x 3 each leg
D: Jump Squats x 10
Set #2: 3 rounds
2A: T-Push Ups x 10 reps (3-0-1)
– No rest
2B: Lateral Lunge x 8 reps (2-0-1)
– No rest
2C: Pull Ups x 10 reps (2-0-1) – assisted or add weight if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s.
3A: Ab Rollout x 12 reps (2-1-1)
– No rest
3B: DB Wood chop x 10-12 reps each side (2-0-1)
– No rest
3C: TRX Rotating Swing x 15 reps each side (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat once more for a total of 2 rounds
4 min Accelerator
A: Jump Rope or Burpee Accelerator
– Do 20 seconds of jump rope or burpees followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch
———————————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Alternating One Arm Burpees
2. One Foot Push Ups
3. Side to Side Jump Lunges
4. Dead Bug
5. Air Jacks
6. Floor Rows
7. Reverse Mountain Climbers
8. Side Step Squats
9. Explosive Plank to Push Up
10. Side to Side Terminator Hops

————————————————————————————

Dynamic Warm Up
DO NOT SKIP THIS WARM UP. You increase the risk of injury!
Set 1: Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike if you can’t run.
1A: Sprint 100m as fast as possible.
– Rest for at least 60-90 seconds, as long as necessary.
Repeat for 10 rounds total.
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Rest for 60 seconds
——-
4 minute Bodyweight Accelerator
Perform each of the following exercises in order. Try to do as many reps as
possible in the allocated time, with perfect form. Repeat for a total of 4 rounds.
2A: Spiderman Push Ups x 20s
– Rest 10s
2B: Jumping Jacks x 20s
– Rest 10s
Foam Roll and Stretch

—————————————————————————————————–

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. One Legged Burpees
2. Dive Bombers
3. Side Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternating)
4. Seated Alternating Leg Kicks
5. Hands on Hip Jacks
6. Arm Hauler
7. Plyo Mountain Climber
8. Mini Squats
9. Twisting Plank
10. Snowboarders – Front And Back Jumps Rotating

——————————————————————————-

Find a hill that is 30 m long
1A) Hill sprints (3) (walking back down is your recovery)
1B) Alternating Diagonal Lunge (15/side)
Rest 1 minute and repeat 2 more times
2A) Hill Sprints (3) (walking back down is your recovery)
2B) T Pushups (6/side)
Rest 1 minute and repeat 2 more times
Indoor option – Replace hill sprints with any sprint substitution exercise for 10
seconds followed by 15 seconds of rest

————————————————————————————

Find a hill 20-30 m long
Do the following circuit as many times as possible in 5 minutes, resting only when needed. Once the 5 minutes are up, rest 2 minutes, then move into the next circuit.
1A) Hill Sprints (2)
1B) Explosive Pushup (2)
1C) Lunge Jumps (2/side)
Do the following circuit as many times as possible in 5 minutes, resting only when needed. Once the 5 minutes are up, rest 2 minutes and move into the last circuit.
2A) Total Body Extensions (10)
2B) Hill Sprints (2)
2C) Mountain Climbers (5/side)
Do the following circuit as many times as possible in 5 minutes, resting only when needed.
3A) Hill Sprints (2)
3B) Jumping Jacks (10)
3C) X-Body Mountain Climbers (5/side)
Indoor option – Replace hill sprints with any sprint substitution exercise for 10 seconds followed by 15 seconds of rest.

———————————————————————————————-

Dynamic Warm Up, Then :

Accelerator #1: Dumbbell Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: DB Thruster x 6
B: DB Bent Over Row x 6
C: DB Push Ups x 6
D: DB Cross Body Mountain Climbers x 12
Lactic Acid Training
Workout Set #1: 3 rounds
1A: DB Romanian Deadlift x 20 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1B: DB Renegade Row x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1C: Goblet squat x 12 reps (2-0-3) — 2 seconds down, 3 seconds up
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Jump Squats x 10 with 5s hold at the bottom
– Rest 15s
B: Walkouts w Mountain Climber x 8
– Rest 60s
Workout Set #2: 3 rounds
1A: DB Alternating Press x 8 reps each arm (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1B: DB Step Ups x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1C: Bent Over Flyes x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.

Accelerator #3: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Plank – Hold As Long As Possible
– Rest 30s
B: Burpees x 45s AMRAP
– Rest 30s
Workout Set #3: 2 rounds
3A: Prisoner Bulgarian Split Squat x 12 reps each leg (1-1-4) — 1 second down, 4 seconds up
3B: Lying Leg raise x 10 reps (moderate)
– Rest as little as possible and repeat more time for a total of 2 rounds
Foam Roll and Stretch

——————————————————————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Side Jump Slalom Burpee
2. Hindu Push Ups
3. Pulsing Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 per side)
4. Crunch with Twist
5. Prisoners Jacks
6. Lower Body Superman’s
7. Mountain Climbers
8. Pistol Squat (supported if needed)
9. Side Plank Elbow to Knee
10. Back and Forth Shuffles

————————————————————————————————

Dynamic Warm Up, then:
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets. Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100kgs in set 1, add another 5k for the remaining sets.
Set #1: 3 rounds
1A: DB/BB Front Squat x 8 reps (2-1-1)
– No rest
1B: Chin Ups x 10 reps (3-1-1)
– No rest
1C: Single Leg RDL to Curtsy Squat x 8 reps (2-1-1)
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Accelerator #1:
Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds
A: Alternating Reverse Lunge x 24 total
B: Lunge Jumps x 24 total
C: Alternating Reverse Lunge x 12 total
D: Lunge Jumps x 12 total

Set #2: 3 rounds
Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100kg in set 1, add another 10lbs for the remaining sets.
2A: DB Arnold Press x 10 reps (2-0-1)
– No Rest
2B: DB Row x 10 reps (2-0-1)
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
3A: TRX Rollout x 10 reps (2-1-1)
– No rest
3B: TRX Side Plank x 25s (isometric)
– No rest
3C: TRX/SB Jackknife x 30 reps (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Accelerator #2:
A: Jumping Jacks Accelerator
– Do 20 seconds of Jumping Jacks followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch

—————————————————————————————–

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Spiderman Burpees
2. Judo Push Ups
3. Low Explosive Alternating Lunges
4. Slow Bicycle Crunch with Isometric Hold
5. Push Pull Jacks
6. Bent Over Speed Rows
7. Everest Climbers
8. Squat Holds
9. Extended Plank (Push Up Position)
10. Side to Side Ski Hops

———————————————————————————–

Dynamic Warm Up, then :
Accelerator #1: DB/BB Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: High Pull x 8
B: Romanian Deadlift x 8
C: Push Press x 8
D: Alternating Reverse Lunge x 8 (each leg)
Lactic Acid Training
Perform exercises with a slow tempo, as listed next to the exercise.
Workout Set #1: 3 rounds
1A: Prisoner Squat x 15 reps (1-0-5) — drop fast, 5 seconds up
– Rest 10s
1B: Close Grip Push up x 10 reps (2-1-3) — 2 seconds down, 3 seconds up
– Rest 10s
1C: Stability Ball Leg Curl x 12 reps (1-0-3) — 1 second out, 3 seconds in
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Explosive Push Ups x 10
– Rest 15s
B: Low Box Jumps x 10
– Rest 60s
Workout Set #2: 3 rounds
2A: Inverted Row x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
2B: DB Squat thrust to Deadlift x 10 reps (1-0-3) — 1 second down, 3 seconds up on the deadlift
– Rest 20s
2C: DB Overhead Press x 10 reps (1-0-2) — 1 second down, 2 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.

Accelerator #3:
Perform each of the following in order for one round.
A: KB Swing x 30s
– Rest 30s
B: Mountain Climber x 45s AMRAP
Foam Roll and Stretch

——————————————————————————–

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Alternating Push Up and Leg Lift Burpees
2. Blast Off Push Ups
3. Overhead Lunges (Hands above head)
4. Seated Flutter Kicks
5. Cross Over Jacks
6. Bent Over Alternate Arm Rows
7. Everest Climbers
8. Mini Jump Squats
9. Side Plank with Leg and Arm Raise
10. Tuck Jumps with Arm Raise Pull Downs

———————————————————————————–

Dynamic Warm Up, then :
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 50kgs in set 1, add another 5kgs for the remaining sets.
Set #1: 3 rounds
1A: Deadlift x 8 reps (2-1-1)
– No rest
1B: DB Push Press x 8 reps (2-0-1)
– No rest
1C: Single Leg Squat x 8 reps (2-0-1) – TRX Assisted if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Accelerator #1:
Perform each of the following in order, resting only when necessary. At the end of the circuit, rest for 60 seconds then move to the next set.
A: Single leg Walkout x 5 each leg
B: Jump Squats x 20
C: Single leg Walkout x 3 each leg
D: Jump Squats x 10
Set #2: 3 rounds
2A: T-Push Ups x 10 reps (3-0-1)
– No rest
2B: Lateral Lunge x 8 reps (2-0-1)
– No rest
2C: Pull Ups x 10 reps (2-0-1) – assisted or add weight if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more timefor a total of 3 rounds.
Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s.
3A: Ab Rollout x 12 reps (2-1-1)
– No rest
3B: DB Wood chop x 10-12 reps each side (2-0-1)
– No rest
3C: TRX Rotating Swing x 15 reps each side (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat once more for a total of 2 rounds
4 min Accelerator
A: Jump Rope or Burpee Accelerator
– Do 20 seconds of jump rope or burpees followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch

————————————————————————————————–

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Lateral Burpees
2. Push Ups And Side Arm Raises
3. Meet the Queens Lunges (Rd 1 right, Rd 2 Left, Rd 3 Alternating)
4. Lying Glute Bridge
5. Forward and Back Runs
(Run a few steps forward and then back to start position)
6. Renegade Rows
7. Kick Outs
8. Jump Squat to High Knee
9. Reverse Plank
10. 180 Degree Plyo Jumps

—————————————————————————————

Warm-up

 

Run in Place (20 secs)

Alternating Prisoner Reverse Lunge (20 secs)

T Pushups (20 secs)

Leg Swings (20 secs/side)

Do this 2 times, resting for 20 seconds between circuits.

 

Lower Body Shock Circuit

1A) DB Split Squat (1-1/2 rep style)

1B) X-Body Mountain Climber w/Feet Elevated (40 secs)

1C) Good-Morning (40 secs)

Rest 1 minute and repeat 2 more times

 

Upper Body Shock Circuit

2A) BB or DB Overhand Grip Row (30 secs)

2B) DB Incline Neutral Grip Chest Press (30 secs)

2C) Incline DB Curl or Bicep Curl (30 secs)

2D) Close-Grip Pushups (30 secs)

2E) DB Rear Lateral Raise (30 secs)

Rest 1 minute and repeat 2 more times

 

Shock Conditioning Circuit 

 

3A) Jump Rope or Jumping Jacks (20 secs)

3B) Total Body Extension (20 secs)

3C) Hand Step-ups or Hand Walk-outs (20 secs)

Rest 20 secs and repeat 2 more times

ABDOMINAL  WORK :

Stability Ball Ab Pike or Jackknife (8…1)

Bench Vault (8/side…1/side)

————————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. No Jump Burpees
2. Lateral Plank Walk & Push Ups
3. Cross Body Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternating)
4. Single Leg Lying Bridge
5. Jumping Jacks
6. Lower Back Holds
7. Gracie’s Kick Outs
8. Overhead Squats/ Y Squats
9. Table Makers
10. Man Makers

——————————————————————————–

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. High Knee Sprint Burpees
2. Scorpion Push Ups
3. Alternating Cross Body Lunges
4. Side V-Ups
5. Overhead Push Pull Jacks
6. Bent Over Speed Rows
7. Jumping Mountain Climbers (Burpee Thrusts)
8. Mini Prisoner Squats
9. Plank Buzzsaw
10. Side to Side Shuffles

————————————————————————–

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Chest to the Ground Burpees
2. Close to Wide Grip Plyo Push Ups
3. Meet the Queens (Alternating)
4. Frog Crunches With Punch
5. Wide to Close Leg Stationary Sprints
6. Bent Over Alternate Arm Rows
7. Mountain Climber One Arm rows
8. Forward and Back Jump Squats
9. Plank Alternate Arm and Leg Left Raise
10. Squat Switch Jumps

—————————————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Jump Lunge Burpees
2. Walk Out Push Ups
3. Front Lunge Toe Touch to Knee Raise-
4. Seated Open Sesame’s (Leg Open and Close)
5. Side Run to Floor Tap (3 Steps each side)
6. Bent Over Arm Flyes
7. Grasshopper Mountain Climbers
8. Shifting Squats
9. 3 Point Plank – Leg raise
10. Superstar Plyo Jumps

——————————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Bunny Hop Burpees
2. Staggered Plyo Push Ups
3. Lunge and Cross Body Chop
4. Toe Reaches
5. Fast Feet with Slight Squat
6. Upper Body Superman’s
7. Dawg Mountain Climbers Knee to Shoulder
8. Plié Squats
9. 3 Point Plank – Arm Raise
(Rd 1 Right Arm, Rd 2 Left Arm, Rd 3 switch at 30 sec)
10. Double Jump Tucks (tuck jump to jump)

———————————————————————-

Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, rest 1 minute and move into the next superset.
1A) Sprint (25 m)
1B) Alternating Prisoner Lunge (10/side)
Do the following superset as many times as possible in 10 minutes, resting only when needed.
2A) Sprint (25m)
2B) Bodyweight Death Crawl (6)
Indoor option – replace the sprinting for 25m with any sprint substitution exercise for 10 seconds.

———————————————————————–
-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes
1. Jumping Jack Burpees
2. Opposite Knee Tap Push Ups
3. Front Lunge and Rotation
4. Leg Raise and Hip Thrusts
5. Skipping Ropes
6. Lower Body Superman’s
7. Side to Side Running Mountain Climbers
8. Pike Squats
9. Plank with Alternating Lateral Arm Reach
10. Low Squat Foot Switches
—————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. 180 Degree Burpees
2. Knuckle Push Ups
3. Lunge with Front Arm Raise
4. Lying Side to Side Oblique Reaches
5. Side to Side Jumping Twists
6. Alternating One Arm One Leg Superman’s
7. Mountain Climber Push Ups
8. Single Arm Overhead and Floor Touch Squats
9. Plank Jacks
10. Front Kicks

—————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee Knee to Chest
2. Archer Push Ups
3. Lateral Lunge with Chop
4. Lying Reverse Crunches
5. Stationary Sprints
6. Iron Cross
7. Multi-plane Mountain Climbers (Chest -Chest -Elbow – Elbow)
8. Squat and Side Leg Lifts
9. Plank Inchworm
10. Rotating quick feet

——————————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Grass Hopper Burpees
2. Alternate Leg and Arm Raise Push Ups
3. Forward Lunge and Toe Touch
4. Side Abs In and Outs
5. Heel to Butt Stationary Runs
6. Kneeling Iron Cross
7. Multiplane Mountain climbers 2 (chest – chest – rotational -rotational)
8. Squat and Front Leg Kick
9. T Plank Raise
10. Up-Downs

—————————————————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes
-Advanced-

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Side to Side Terminator Burpees
2. Plyo Spiderman Climbers
3. Jumping Switch Lunge to Knee Tuck and Reverse Lunge
4. V-Reach Thrus
5. Around the world jumps
6. Kick Thru Toe Touches
7. Squat Switch Jumps
8. Bent Over Speed Rows
9. Swing Plank
10. Single Leg Deadlifts with Knee Lift

—————————————————————————–

Start with a full body dynamic warm up.

Then do:

– Romanian deadlift

– High pull

– Front squat push press (goblet squat press with KB)

– Bent over row (do single arm row with KB if you only have one KB)

– Weighted burpee with push up (burpee on the floor when using KB)

Do 30 seconds of work with 5 seconds of transition.

Rest as needed between rounds.

Do up to 6 rounds.

Now, you can shake this up by doing 7 reps of each exercise for 3-4 rounds.

Or as mentioned, you could do three rounds of 7 reps using a DB’s, barbell or a KB for each round.

That’s three variations of the same workout, just by changing the tool, time and rep scheme.

________________________________________________________

Start with a full body dynamic warm up.

Then do:

• Romanian deadlift
• High pull
• Front squat push press (goblet squat press with KB)
• Bent over row (do single arm row with KB if you only have one KB)
• Weighted burpee with push up (burpee on the floor when using KB)

Do 30 seconds of work with 5 seconds of transition.

Rest as needed between rounds.

Do up to 6 rounds.

Now, you can shake this up by doing 7 reps of each exercise for 3-4 rounds.

Or as mentioned, you could do three rounds of 7 reps using a  BB, DB’s, and finally a KB for each round.

That’s three variations of the same workout, just by changing the tool, time and rep scheme. Pretty cool right? And you can get it all done in less than 25 minutes.

—————————————————————————————————

Start with the general bodyweight warm-up circuit
• Do this workout in circuit format.
• Rest as little as possible between exercises.
• Rest 1 minute at the end of the circuit before repeating the circuit 1 more time.
• Do only 1 round of the circuit the first time you try this workout.
• For pull-ups and pushups, 80% max reps means to do only 80% of the maximum number of reps you can do. For example, if you can do 5 pull-ups, then do 4 reps. If you can do 10 pushups, stop at 8. Round down when needed.
1) Shuttle Sprint – 20 seconds
2) Prisoner Squat – 25 reps (2-0-1)
3) Sprint – 20 seconds
4) Pull-up – 80% Max reps (2-0-1)
5) Pushup – 80% Max reps (2-0-1)
6) Pull-up – 80% Max reps (2-0-1)
7) 1-Leg Squat on Bench – 10 reps per side (2-0-1)
8) Elevated Pushup – 15 reps per side (2-0-1)
9) 1-Leg Squat on Bench – 10 reps per side (2-0-1)
10) Underhand Inverted Row – 15 (2-0-1)
11) Bulgarian Split Squat 1& ½ Reps – 12 reps per side (2-0-1)
12) Underhand Inverted Row – 15 (2-0-1)
13) Sprint – 20 seconds
14) Prisoner Squat – 25 reps (2-0-1)
15) Sprint – 20 seconds
Finish with 5 minute cool-down walk & static stretching.

————————————————————————-

Ten Minute Circuit #1 – Upper Body Sculpt’n’Slam

 

1A) Pullups or TRX Rows – Stop one rep short of failure (1RSF)

1B) Decline Pushups (or choose the toughest pushup you can do) – 1RSF

1C) Slamball Slams or Total Body Extensions – 20 reps

– Do your pullups and pushups with a 3 second lowering phase.

– Do not rest between exercises.

– Rest 1 minute at the end of the circuit.

– Do as many rounds of the circuit as you can in 10 minutes

– Rest up to 2 minutes between 10-minute circuits.

 

Once you’re done that 10 minute workout you’ll agree that it alone will get you great beach body results. But if you want to Stack-It, hit this next…

 

Ten Minute Circuit #2 – The Big Muscle Pump
2A) DB Neutral-Grip Press (palms facing one another) – 12 reps
2B) DB 1-Arm Row – 12 reps per side
2C) 1-Arm KB or DB Overhead Press – 10 reps per side

– Take 2 seconds to lower the weight in each movement.

– Rest 15 seconds between exercises.

– Rest 1 minute at the end of the circuit.

– Do as many rounds of the circuit as you can in 10 minutes

 

Ten Minute Circuit #3 – Pump’n’Swing
3A) DB Curl – 10 reps, rest 30 seconds, 6 more reps
3B) TRX or DB Triceps Extension – 12 reps
3C) KB Swing – 15 reps

3D) Ab Rollout (with ball, TRX, or wheel) – 12 reps

– Rest 15 seconds between exercises.

– Rest 1 minute at the end of the circuit.

– Do as many rounds of the circuit as you can in 10 minutes

 

The End. That’s how you Triple Stack your training. The most important exercises go in Stack 1 and then you can choose how much to add. You can even do the other workouts at different times of the day…but make sure to warm-up properly with a traditional TT warm-up circuit.

———————————————————————————————–

Day 3 – Advanced Workout B
• Start with the general bodyweight warm-up circuit
• Do this workout in circuit format.
• Rest as little as possible between exercises.
• Rest 1 minute at the end of the circuit before repeating the circuit 1 more time.
• Do only 1 round of the circuit the first time you try this workout.
• Expect considerable soreness in your abdominals in the following 3 days.
1) Hang Leg Raise – 10 reps (2-0-1)
2) Stability Ball Plank – 30 seconds
3) Stability Ball Rollout – 20 reps (2-0-1)
4) Stability Ball Plank – 30 seconds
5) Stability Ball Jackknife with Hands on Floor – 20 reps (1-0-1)
6) Cross-Body Mountain Climber – 10 reps per side (1-0-1)
7) Side Plank – 45 seconds per side
8) Spiderman Push-up – 10 per side (2-0-1)
9) Chin-up plus Knee-up – 10 reps (2-0-1)
10) Bulgarian Split Squat 1 & ½ reps – 12 reps per side (2-0-1)
11) Spiderman Pull-up – 5 reps per side (2-0-1)
12) Shuttle Sprint – 30 seconds
After the circuit you can perform your favorite 20-minute interval training session.
Finish with 5 minute cool-down walk & static stretching.

——————————————————————————

Dynamic Warm Up

Jumping jacks – 30 sec

Bodyweight squats – 12 (hold for one count in bottom position each rep)

EASY push ups – 10 (pick easy version for YOU – warm up tempo!)

EASY inverted rows – 10 (focus on firing up that upper back!)

Do exercises circuit style for two rounds total 

(Exercise pair 1)

– one arm push up progression -1 to 5 reps each arm

– vertical jump progression – 8 to 10 reps

Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

(Exercise pair 2)

– pull up/chin up progression – 1 to 5 reps

– split squat progression – 8 to 10 reps

Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

Rest for about 60 seconds, and then move onto:

Exercise circuit

-burpee

-shuttle sprint

-repeating squat jump

-bear crawl

Set your timer for 20 seconds of work and 10 seconds of rest.  Get as many reps as you can in 20 seconds of the burpees.  Rest for 10 seconds.  Run as fast as you can for 20 seconds in the shuttle sprints.  Rest for 10 seconds.  Repeat the full sequence two times through in this same fashion.

——————————————————————————-

Workout: Perform 44 reps on each exercise before moving to the next. Rest ONLY when needed, trying to complete the full workout as fast as possible (beginnings should cut the reps in half and do 22 reps on each exercise). After you finish the workout, rest 2-minutes and do a 4 min ab workout to finish.

Don’t forget your cool-down.

1. Pushups

2. Squat Jumps

3. Cross Body Mountain Climbers (44 each side)

4. Swing Through Lunges* (22 reps with left leg planted)

5. Swing Through Lunges* (22 reps with right leg planted)

6. Spiderman Pushups or regular pushups (44 total)

7. Ice Skaters (44 total)

8. T-Pushups

9. Leg Up Crunch

10. Burpees (YEP!)

*Swing Through Lunges is counted as 22 reps in front, 22 reps reverse for a total of 44 reps on each side.

————————————————————————————

20-10 Beginners
• If 5 rounds of the circuit is too many, start by doing just 1-3 rounds depending on your fitness level.
• Complete each exercise below for 20 seconds with a 10 second rest in between. Between circuit one and two (after completing the 5 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so. Your goal should be to build up to doing the full circuits in the 20-10 interval fashion.
• If an exercise says “X2” or “X3”, this means you will complete 2 rounds (X2) or 3 rounds (X3) before moving back to the top of the circuit.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Split Squat: 20 seconds each side
◦ Rest 10 seconds
• Pushups or Knee Pushups: 20 seconds
◦ Rest 10 seconds
• Jumping Jacks: 20 seconds
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.
After completing 5 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Mountain Climbers: 20 seconds
◦ Rest 10 seconds
• Alternating Lunges: 20 seconds
◦ Rest 10 seconds
• Planks: 20 seconds, 10 seconds rest X 3 (for a total of 60 seconds of planks)
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.
After completing 5 rounds of circuit #2, rest 30-60 seconds and complete the finisher below.
Finisher
• Prisoner Squats: 20 seconds of bodyweight squats, 10 second squat hold and repeat 4 times for a total of 2-minutes.

————————————————————————

20-10:
• If 5 rounds of the circuit is too many, start by doing just 1-3 rounds depending on your fitness level.
• Complete each exercise below for 20 seconds with a 10 second rest in between. Between circuit one and two (after completing the 5 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so. Your goal should be to build up to doing the full circuits in the 20-10 interval fashion.
• If an exercise says “X2” or “X3”, this means you will complete 2 rounds (X2) or 3 rounds (X3) before moving back to the top of the circuit.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Spiderman Climbs: 20 seconds
◦ Rest 10 seconds
• Squat to Toes: 20 seconds
◦ Rest 10 seconds
• Close Grip Pushups or Close Grip Pushups on your knees: 20 seconds
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.
After completing 5 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Burpees: 20 seconds
◦ Rest 10 seconds
• Run-in-Place: 20 seconds
◦ Rest 10 seconds
• Planks: 20 seconds, 10 seconds rest X 2 (for a total of 40 seconds of planks)
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.

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20-10:
• If 5 rounds of the circuit is too many, start by doing just 1-3 rounds depending on your fitness level.
• Complete each exercise below for 20 seconds with a 10 second rest in between. Between circuit one and two (after completing the 5 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so. Your goal should be to build up to doing the full circuits in the 20-10 interval fashion.
• If an exercise says “X2” or “X3”, this means you will complete 2 rounds (X2) or 3 rounds (X3) before moving back to the top of the circuit.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Pushups or Knee Pushups: 20 seconds
◦ Rest 10 seconds
• Alternating Reverse Lunges: 20 seconds
◦ Rest 10 seconds
• Spiderman Climbs: 20 seconds
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.
After completing 5 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Jumping Jacks: 20 seconds
◦ Rest 10 seconds
• Mountain Climbers: 20 seconds
◦ Rest 10 seconds
• Burpees or Sprints in Place: 20 seconds, 10 seconds rest X 2 (for a total of 40 seconds)
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.
After completing 5 rounds of circuit #2, rest 30-60 seconds and complete the finisher below.
Finisher
• Planks: 30 seconds
• Side Planks: 15 seconds each side
◦ Repeat 3 total rounds without rest.

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Complete each exercise below for 30 seconds with a 15 second rest in between. Between circuit one and two (after completing the 3 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so. Your goal should be to build up to doing the full circuits in the 30-15 interval fashion.
• If an exercise says “X2” or “X3”, this means you will complete 2 rounds (X2) or 3 rounds (X3) before moving back to the top of the circuit.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Bulgarian Split Squats: 30 seconds each side
◦ Rest 15 seconds
• Decline Pushups: 30 seconds
◦ Rest 15 seconds
• Burpees: 30 seconds, 15 seconds rest X 2 (for a total of 60 seconds of burpees)
◦ Rest 15 seconds and repeat 2 more times for a total of 3 rounds.
After completing 3 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Spiderman Pushups: 30 seconds
◦ Rest 15 seconds
• Jump Lunges: 30 seconds
◦ Rest 15 seconds
• Side Plank Reach Through: 30 seconds on each side
◦ Rest 15 seconds and repeat 2 more times for a total of 3 rounds.
After completing 3 rounds of circuit #2, rest 30-60 seconds and complete the finisher below.
Finisher
• Pushups: 10 reps
• Sprints in Place: 10 reps each leg
◦ Repeat 10 full rounds as fast as possible resting only when needed.

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Legs and Back Day
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Barbell Squat – 30 seconds using 50% of the weight you will be using in the 1st circuit set
• Pull-ups – 20 seconds
• Alternating Reverse Lunge – 20 seconds
• Rest 30 seconds and then start Circuit #1
Workout Circuit #1
• Go through 4 times with no rest between exercises. Rest 30-60 seconds between full circuits.
1A) Barbell Squats– Set 1: 15 reps Set 2: 12 reps Set 3: 9 reps Set 4: 6 reps
• Be sure to bump up the weight on each set using a weight that is comfortable yet challenging.
Perform with a weight that allows you to have 1-2 reps left in the tank on each set. So for 15 reps you should NOT be able to do 17 reps but should be able to complete all 15 reps.
1B) Pull-Ups – Max reps on all 4 sets
1C) Box-Jumps – 20 reps on all 4 sets
•Rest for 30-60 seconds and repeat 4 total circuits.
Workout Circuit #2
• Go through 3 times with no rest between exercises. Rest 30-60 seconds between circuits.
2A) Dumbbell Lunges (alternating) – 10 each leg
2B) Bent Over Row – 10 reps
2C) Jump Lunges – 20 total jumps
•Rest 30-60 seconds and repeat 3 total circuits.
Do the below circuit 3 times with no rest between exercises. Rest 30 seconds between full rounds.
3A) Box Jumps – 30 seconds
3B) Leap Ups – 30 seconds
3C) Squat Holds – 60 seconds

Cool-Down

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Legs, Back
Circuit #1
Barbell or Dumbbell Squats: 10 reps
Pull-Ups: Max reps
Rest 60 seconds and complete 2 more time for 3 TOTAL rounds.
Circuit #2
Barbell or Dumbbell Deadlifts: 10 reps
Chin-Ups or Underhand Bodyweight Rows: Max reps
Bent Over Row: 10 reps
Rest 60 seconds and complete 2 more time for 3 TOTAL rounds.
Circuit #3
DB Alternating Lunges: 8 reps each side
Bodyweight Rows: 10 reps
DB Bulgarian Split Squat: 8 reps each side
Rest 60 seconds and complete 1 more time for 2 TOTAL rounds.
Finisher:
Punisher Squats: 20 seconds of bodyweight squats, followed by a 10 second squat hold.
Beginners: Perform 2 total minutes (4 rounds)
Intermediate: Perform 3 total minutes (6 rounds)
Advanced: Perform 4 total minutes (8 rounds)

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Perform these as supersets:

1A) Low Box or Bench Jumps (1 minute)
1B) Inverted Row or Strap Row (1 minute)
Rest 1 minute and repeat ONE more time. Try to beat your previous reps in the second round.
2A) Narrow-Stance Bodyweight Squat (1 minute)
2B) Switch Pushup (1 minute)
Rest 1 minute and repeat ONE more time. Try to beat your previous reps in the second round.
3A) Bench Vault (1 minute)
3B) Mountain Climbers (1 minute)
Rest 1 minute and repeat ONE more time. Try to beat your previous reps in the second round.
Finisher
Do the following superset resting only when needed. In the first superset, you’ll perform 10 reps of each exercise. In the next superset, you’ll perform 9 reps of each. Continue in this fashion until you complete 1 rep of each exercise. Each week, try to beat your previous time of completing this finisher.
4A) Bulgarian Jump Squat or Bulgarian Split Squat (10/side…1/side)
4B) Stablity Ball Ab Pike or TRX Ab Pike (10…1)
Stretch as needed

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1A) T Pushups (6/side)
1B) Bodyweight Walking Lunges (12/side)
1C) Stability Ball or Ab Wheel Rollout or TRX Ab Fallout (12)
Do as many rounds as possible in 10 minutes. Each week, try to beat your previous number of rounds. After the 10 minutes are up, rest 1 minute and move into the next circuit.
2A) Burpee (10)
2B) Sprinter Step-up (15)
2C) Stability Ball Stir-the-Pot (10/side) or Spiderman Climb (10/side)
Do as many rounds as possible in 10 minutes. Each week, try to beat your previous number of rounds. After the 10 minutes are up, rest 1 minute and move into the finisher.
Bodyweight Madness Trio Finisher
Do the following circuit as many times as possible in:
Weeks 1 and 2 (3 minutes)
Week 3 (4 minutes)
Weeks 4 (5 minutes)
3A) Lunge Jumps (3/side)
3B) Explosive Pushups (3)
3C) Bodyweight Chops (3/side)
Stretch as needed

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Complete each exercise below for 30 seconds with a 15 second rest in between. Between circuit one and two (after completing the 3 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so. Your goal should be to build up to doing the full circuits in the 30-15 interval fashion.
• If an exercise says “X2” or “X3”, this means you will complete 2 rounds (X2) or 3 rounds (X3) before moving back to the top of the circuit.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Squat Jumps: 30 seconds
◦ Rest 15 seconds
• T-Pushups: 30 seconds
◦ Rest 15 seconds
• Spiderman Climbs: 30 seconds, 15 seconds rest X 2 (for a total of 60 seconds of Spiderman Climbs)
◦ Rest 15 seconds and repeat 2 more times for a total of 3 rounds.
After completing 3 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Sprints in Place: 30 seconds
◦ Rest 15 seconds
• Planks: 30 seconds, 15 seconds rest X 2 (for a total of 60 seconds of planks)
◦ Rest 15 seconds
• Ice Skaters: 30 seconds
◦ Rest 15 seconds and repeat 2 more times for a total of 3 rounds.
After completing 5 rounds of circuit #2, rest 30-60 seconds and complete the finisher below
Finisher
• 20 seconds of burpees, followed by a 10 second rest. Repeat for 4-minutes (8 total rounds)

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Do the following circuit ONE time resting as little as possible. Don’t move into the next exercise until you complete all reps. Record your time and try to beat the time it takes you to complete this circuit each week. After the circuit, rest 2 minutes and move into the finisher.
1A) Vertical Jump and Stick (25)
1B) 1-Arm Extended Pushup (25/side)
1C) Alternating Reverse Lunge (25/side)
1D) Spiderman Climb (25/side)
1E) Stability Ball Leg Curls (25)
1F) Stability Ball Jackknife Pushups or TRX Atomic Pushups (40)
1G) Total Body Extensions (60)
Finisher –
Do the following circuit 5 times, resting only when needed. Each week, try to improve the time it takes you to complete all 5 rounds.
2A) Shuttle Sprint (back and forth 5 times)
2B) Burpee/X-Body Mountain Climber Combo (5)
2C) Alternating Lateral Lunge (5/side)
2D) Star Shuffle (5/side)
2E) X-Body Mountain Climber (5/side)
Stretch any tight muscles

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AE: A For ADVANCED, E For EXPLOSIVE
• Complete each exercise below for 40 seconds, resting only when needed or where it tells you to rest. Between circuit one and two (after completing the 2-3 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Squat Jumps: 40 seconds
• Clapping Pushups or Regular Pushups: 40 seconds
• Ice Skaters: 40 seconds
• Mountain Climbers: 40 seconds
◦ Rest 40 seconds and repeat 1 OR 2 more times for a total of 2-3 rounds.
After completing 2-3 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Prisoner Squats or Prisoner Squat Jumps: 40 seconds
• Decline Pushups: 40 seconds
• Bulgarian Split Squat: 40 seconds each side
• Burpees: 40 seconds
◦ Rest 40 seconds and repeat 1 OR 2 more times for a total of 2-3 rounds.
After completing 2-3 rounds of circuit #2, rest 30-60 seconds and complete the finisher below.
Finisher
• Pushups: 20 seconds
• Squat Jumps: 20 seconds
• Burpees: 20 seconds
◦ Repeat 2 more times for a total of 3 rounds resting only when needed.

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Sprints and Plyometrics
During this workout, you will be completing a series of 7 sprints and 2 different plyometric exercises trying to complete the workout as quickly as possible:
7-50 yard sprints
• After each sprint: complete 15 broad jumps and 15 side hops on each leg
Be sure to take enough rest in order for your body to recover between sets.

It is better to rest longer and go harder during the workout than to try and complete the sprint or jump with bad form.

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Chest, Shoulder, Triceps, Abs :
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Pushups – 20 seconds
• Bodyweight Squats – 20 seconds
• DB Incline Press – 20 seconds using 50% of the weight you will use during your real sets
• Rest 30 seconds and then start Circuit #1
Workout Circuit #1
• Go through 3 times with no rest between exercises. Rest 30-60 seconds between full circuits.
1A) DB Incline Press– Set 1: 15 reps Set 2: 12 reps Set 3: 9 reps
• Be sure to bump up the weight on each set using a weight that is comfortable yet challenging.
Perform with a weight that allows you to have 1-2 reps left in the tank on each set. So for 15
reps you should NOT be able to do 17 reps but should be able to complete all 15 reps.
1B) Clapping Pushups: 10-15 reps
• Rest 15 seconds
1C) Side Plank Reach Through: 15 reach throughs each side
•Rest for 30-60 seconds and complete 3 total circuits.
Workout Circuit #2
• Go through 3 times with no second rest between exercises. Rest 30-60 seconds between circuits.
2A) DB Overhead Press – 12 reps
2B) Dips or Bench Dips – 10-15 reps
2C) Hanging Leg Raise or Leg Raise to Hip Up – 10-15 reps
2D) Close Grip Pushups (3 second lowering phase): 10 reps
•Rest 30-60 seconds and complete 3 full circuits.
Do the below circuit 3 times with no rest between exercises. Rest 30 seconds between full rounds.
3A) Burpees – 30 seconds
3B) Double Unders – 30 seconds
3C) Rocking Planks – 60 seconds

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Circuit #1
Bench Press (barbell or dumbbell): 10 reps
Decline or Regular Pushups: Max reps
Rest 60 seconds and complete 2 more time for 3 TOTAL rounds.
Circuit #2
Overhead Press (barbell or dumbbell): 10 reps
Dips or Bench Dips: 20 reps (or max reps)
DB Side Shoulder Raise: 12 reps
Rest 60 seconds and complete 2 more time for 3 TOTAL rounds.
Circuit #3
Incline Chest Press: 10 reps
Close Grip Pushups: Max reps
Rest 60 seconds and complete 2 more time for 3 TOTAL rounds.
Finisher
Finish as quickly as possible resting only when needed.
Pushups: 10 reps
Outside Mountain Climbers: 10 reps each side
Burpees: 10 reps
Repeat 2 more times for a TOTAL of 3 rounds.

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Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Bodyweight Squats – 20 seconds
• Pushups – 20 seconds
• Pull-Ups – 20 seconds
• Single Leg Deadlifts – 20 seconds each leg
• Rest 30 seconds and then start Circuit #1
Workout Circuit #1
• Go through 4 times with no rest between exercises. Rest 30-60 seconds between full circuits.
1A) Barbell Deadlifts – Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps
• Be sure to bump up the weight on each set using a weight that is comfortable yet challenging.
Perform with a weight that allows you to have 1-2 reps left in the tank on each set. So for 12 reps you should NOT be able to do 14 reps but should be able to complete all 12 reps.
1B) Clapping Pushups: 10-15 reps
• Rest 15 seconds
1C) Box Jumps: 20 reps
1D) Pullups: Max reps
•Rest for 30-60 seconds and complete 4 total circuits.
Workout Circuit #2
• Go through 3 times with no second rest between exercises. Rest 30-60 seconds between circuits.
2A) DB Flat Press – 12 reps
2B) Leap Ups – 20 total reps
2C) Side Shoulder Raises – 10-15 reps
2D) Tuck Jumps: 15 reps
2E) Kettlebell or Dumbbell Swing: 25 reps
•Rest 30-60 seconds and complete 3 total circuits.
Do the below circuit 5 times with no rest between exercises. Rest 10-30 seconds between full rounds.
Each new round, subtract 5 reps on each exercise.
3A) Burpees:
Round 1: 25 reps, Round 2: 20 reps, Round 3: 15 reps, Round 4: 10 reps, Round 5: 5 rep
3B) Double Unders:
Round 1: 50 reps, Round 2: 45 reps, Round 3: 40 reps, Round 4: 35 reps, Round 5: 30 reps

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Circuit #1
Barbell Squats: 12-15 reps
Pull-Ups: Max reps
DB Bench Press: 15 reps
Rest 60 seconds and repeat 2 more times for a TOTAL of 3 rounds.
Circuit #2
Deadlifts: 6 reps
DB Overhead Press: 12 reps
Burpees with Pushup: 60 seconds AMRAP (as many reps as possible)
Rest 2 minutes and repeat 2 more times for a TOTAL of 3 rounds.
Circuit #3
Bent Over Row: 12 reps
Hanging Leg Raises: Max reps
Decline or Regular Pushups: Max reps
Rest 60 seconds and repeat 2 more times for a TOTAL of 3 rounds.
Finisher
Perform 20 seconds on, 10 seconds off of the exercises below. Complete 6 full minutes (2 full rounds).
Squat Jumps
Cross Body Mountain Climbers
Ice Skaters
Spiderman Pushups
Jump Lunges
Burpees

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Complete each exercise below for 40 seconds, resting only when needed or where it tells you to rest. Between circuit one and two (after completing the 2-3 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Burpees: 40 seconds
• Alternating Lunges: 40 seconds
• Sprints in Place: 40 seconds
• Squat to Toes: 40 seconds
◦ Rest 40 seconds and repeat 1 OR 2 more times for a total of 2-3 rounds.
After completing 2-3 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Bodyweight Squat to Squat Jump: 40 seconds
• Spiderman Pushups: 40 seconds
• Jump Lunges: 40 seconds
• Rocking Planks: 40 seconds
◦ Rest 40 seconds and repeat 1 OR 2 more times for a total of 2-3 rounds.
After completing 2-3 rounds of circuit #1, rest 30-60 seconds and complete the finisher below.
Finisher
• 20 seconds of Sprints in Place, 10 second rest for 4-minutes (8 total rounds)
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Warm-Up: Perform 20-reps on each exercise and do 2-full rounds, resting only when needed. 

Bodyweight Squats: 20-reps
Alternating Lunges: 20-reps total
Squat Jumps: 20-reps
Bulgarian Split Squat: 20-reps (10-reps each leg)

Once you have gone through 2-rounds of the warm-up, you are going to move into the circuit below.

 Circuit: Perform the reps or seconds stated below for each exercise. Rest only where it says to rest. 

Box Jumps (or bed jumps for us!): 10-reps
Rest 10-seconds
Squat Jumps: 10-reps
Rest 10-seconds
Bodyweight Squats: 10-reps
Rest 30-seconds and complete 5 total rounds.

Once you have gone through 5-rounds of the PAP Circuit, you are going to move into the Iso-Strenght circuit below.

Iso-Strength Circuit: Perform the reps or seconds stated below for each exercise. Rest only where it says to rest. 

Circuit A
Bodyweight Squats: 30-seconds
Glute Holds: 30-seconds
Complete 4-total rounds of this circuit WITHOUT rest…

Once completed, rest as long as needed and move into:

Circuit B
Bulgarian Split Squat (left leg): 30-seconds
Single Leg Glute Hold (left leg): 30-seconds
Bulgarian Split Squat (right leg): 30-seconds
Single Leg Glute Hold (right leg): 30-seconds
Complete 3-total rounds of this circuit WITHOUT rest… 

Once completed, rest as long as needed and move into:

Circuit C
Burpees with Tuck Jump: 30 reps
Squat Holds: 60-seconds

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-Each exercise should be done at your highest speed possible. Always EXPLODE on all exercises. Remember though, safety first. You want to move quickly but safely.
-Use a weight that will challenge you. You are NOT training to failure on the weighted exercises. However, you want to make sure that the 6-8 reps will challenge you.
-Make sure you give yourself enough rest between full sets. The key is to go as hard and quickly as possible DURING the sets. If you need more rest in between, take it.
-Again, train hard but train SAFE!
Circuit #1
Barbell Squats: 8 Reps With 40-60% of 1RM at fastest speed possible
Jump Lunges: 12 reps total focusing on exploding as high as possible
Rest 90 seconds between circuits and complete 3 TOTAL rounds
Circuit #2
Deadlifts: 8 Reps With 40-60% of 1RM at fastest speed possible
Broad Jumps: 12 Jumps
Rest 90 seconds between circuits and complete 3 TOTAL rounds
Circuit #3
Barbell or Dumbbell Lunges: 12 reps total
Squat Jump Holds*: 15 reps
Rest 90 seconds between circuits and complete 3 TOTAL rounds
*Perform a squat jump, following by a 3 second squat hold at the bottom. This is ONE repetition.
Circuit #4
Ground Lunge Punches: 10 reps each side (as fast as possible)
Reverse Lunge Jumps: 10 reps each leg
Double Unders: 30 reps
Repeat two rounds as quickly as possible.

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Metabolic Uppers
-Each exercise should be done at your highest speed possible. Always EXPLODE on all exercises. Remember though, safety first. You want to move quickly but safely.
-Use a weight that will challenge you. You are NOT training to failure on the weighted exercises. However, you want to make sure that the 6-8 reps will challenge you.
-Make sure you give yourself enough rest between full sets. The key is to go as hard and quickly as possible DURING the sets. If you need more rest in between, take it.
-Again, train hard but train SAFE!
Circuit #1
Bench Press (barbell or dumbbell) at 40-60% of 1RM: 8 reps
Pull-Ups: Max Reps
Explosive Pushups: 15 Reps
Rest 90 seconds and complete 3 TOTAL rounds
Circuit #2
Overhead Press (barbell or dumbbell) at 40-60% of 1RM: 8 reps
Med Ball Slams: 20 reps
Chin-Ups: Max Reps
Rest 90 seconds and complete 3 TOTAL rounds
Circuit #3
Bent Over Rows at 40-60% of 1RM: 8 reps
Superman’s To Sprinter Start*: 5 reps
Rest 90 seconds and complete 3 TOTAL rounds
*One rep is 5 Superman’s and 1 Get-Up-To-Sprinter-Start

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Lower-Bodyweight Push
Focus: Your workout focus is to GAIN STRENGTH. This means using a challenging weight that will push you on each set.
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Bodyweight Squats – 20 seconds
• Pushups – 20 seconds
• Pull-Ups – 20 seconds
• Rest 30 seconds and then start Circuit #1
Workout Circuit #1
• Go through 3 times with no rest between exercises. Rest 60-90 seconds between full circuits.
1A) Barbell Squats: 7 reps
1B) Pull-Ups or Weighted Pull-Ups: Max Reps
1C) Alternating Dumbbell Lunges: 10 reps each side
•Rest for 60-90 seconds and repeat 2 more times for 3 total circuits.
Workout Circuit #2
• Go through 3 times with no rest between exercises. Rest 60-90 seconds between full circuits.
2A) Barbell Deadlifts: 7 reps
2B) TUT Pushups*: 15 reps (2-1-2)
2C) Kettlebell Swings: 20 reps
•Rest for 60-90 seconds and repeat 2 more times for 3 total circuits.
*Each pushup should take you 5 seconds to complete. This puts your muscles under tension for a longer period of time.
Finisher Circuit
• Perform 20-seconds of bodyweight squats following by a 10-second squat hold. Repeat in this fashion for 4-minutes (8 rounds)
3A) Punisher Squats: 8 rounds or 4-minutes

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Do the following superset as many times as possible in 20  minutes resting only when needed. Choose a weight in which  you can lift for 12 reps for both exercises. Once the 20 minutes are  up, rest 1 minute and move into the Finisher.

1A) Snatch-Grip Deadlift or DB Squat (8 reps)

1B) 1-Arm DB Incline Chest Press (8 reps per side)

Finisher

2) Total Body Extensions (30 seconds), rest 30 seconds

Do the above 6 times

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Do the following superset resting only when needed. Choose  a weight in which you can snatch for about 8 reps.

In the first superset, you’ll do 1 rep of each exercise. In the next  superset, you’ll complete 2 reps of each exercise. Continue in  this fashion until you complete 5 reps of each exercise.

Then repeat this (starting over at 1) and continue until 20 minutes are up.

1A) *KB or DB Snatch (1/side…5/side)

1B) Chin-ups or Strap Row or Inverted Row (1…5)

*If you’re not familiar with DB or KB Snatches, you can do  1-Arm KB or DB Swings

OPTIONAL Finisher (because this workout is a doozy as is)

2) Low Box Jumps (20 secs), rest 10 secs – Do this 6 times

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Each exercise should be done at your highest speed possible. Always EXPLODE on all exercises. Remember though, safety first. You want to move quickly but safely.
-Use a weight that will challenge you. You are NOT training to failure on the weighted exercises. However, you want to make sure that the 6-8 reps will challenge you.
-Make sure you give yourself enough rest between full sets. The key is to go as hard and quickly as possible DURING the sets. If you need more rest in between, take it.
-Again, train hard but train SAFE!
Circuit #1
Front Squat: 8 Reps
Box Jumps: 15 reps
Rest 90 seconds and complete 3 TOTAL rounds
Circuit #2
Incline Chest Press: 12 reps
Squat Jumps: 20 reps
Rest 90 seconds and complete 3 TOTAL rounds
Circuit #3
Weighted Pull-Ups: Max Reps (use weight so that you cannot do more than 10 pull-ups)
Burpee Star Jumps: 15 reps (focus on EXPLOSION)
Rest 90 seconds and complete 3 TOTAL rounds
Circuit #4
Kettlebell or Dumbbell Swings: 25 reps
Explosive Pushups: 15 reps
Double Unders: 30 reps
Rest 90 seconds and complete 3 TOTAL rounds
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Upper-Bodyweight Flow
Focus: Your workout focus is to GAIN STRENGTH. This means using a challenging weight that will
push you on each set.
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Bodyweight Squats – 20 seconds
• Pushups – 20 seconds
• Pull-Ups – 20 seconds
• Rest 30 seconds and then start Circuit #1
Workout Circuit #1
• Go through 3 times with no rest between exercises. Rest 60-90 seconds between full circuits.
1A) Bench Press: 8 reps
1B) Bodyweight Bulgarian Split Squats: 10 reps each side
1C) TUT Decline Pushups*: 10 reps (2-1-2)
•Rest for 60-90 seconds and repeat 2 more times for 3 total circuits.
*Each pushup should take you 5 seconds to complete. This puts your muscles under tension for a longer period of time.
Workout Circuit #2
• Go through 3 times with no rest between exercises. Rest 60-90 seconds between full circuits.
2A) Overhead Press: 8 reps
2B) Box Jumps: 15 reps
2C) Kettlebell Swings: 20 reps
•Rest for 60-90 seconds and repeat 2 more times for 3 total circuits.
Finisher Circuit
• Perform 20-seconds of the first exercise, rest 10 seconds then move to the next exercise. Continue in this 20-10 fashion for 6 total minutes.
3A) Pushups
3B) Outside Mountain Climbers
3C) Burpees

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Full Body Combo
Focus: Your workout focus is to GAIN STRENGTH. This means using a challenging weight that will push you on each set.
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Bodyweight Squats – 20 seconds
• Pushups – 20 seconds
• Pull-Ups – 20 seconds
• Rest 30 seconds and then start Circuit #1
Workout Circuit
• Complete 5 total rounds of the exercises below as fast as possible. Rest only when needed.
1A) Barbell Squats: 15 reps
1B) Pull-Ups: 10-15 reps depending on your fitness level
1C) Explosive Pushups or Pushups: 15 reps
1D) Alternating Dumbbell Lunges: 10 reps each side
1E) Overhead Press: 12 reps
This is your only circuit for the day so be sure to push yourself.

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Dynamic Warm Up
Metabolic Resistance Training
Perform exercises in supersets or circuits. For example, do exercise A then B then C with no rest, then break for specified time. Repeat for a total of 3 rounds.
Note: Rest for longer between sets if necessary. Remember, perfect form trumps speed. You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: Chin ups x 2 reps short of failure (2-1-1)
– No rest
1B: Overhead Bulgarian Split Squat x 10 reps each leg (2-0-1)
– No rest
1C: Decline Push Ups x 2 reps short of failure (2-0-1)
– No rest
1D: DB Romanian Deadlift x 8 reps (2-1-1)
– No rest
1E: Ab Roll Outs x 15 reps (2-1-1)
– Rest 15s
1F: Jump rope x 2 mins (as many reps as possible)
– Rest for 45s at the end of the circuit and repeat this circuit one more time
for a total of 2 rounds
Set #2: 8 rounds
2A: KB swings or Total Body Extensions x 30s
– Rest 30s
– Repeat for 8 rounds
Foam Roll and Stretch

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Dynamic Warm Up
Resistance Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for specified time. Repeat for a total of 3 rounds.
Note: Rest for longer between sets if necessary. Remember, perfect form trumps speed. You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: DB Offset Squat with Press x 8 reps each side (2-1-1)
– No rest
1B: DB Renegade Row x 10 reps (2-0-1)
– No rest
1C: Jumping Jacks x 20 reps (moderate)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #2: 3 rounds
2A: DB Chest Press x 12 reps (2-1-1)
– No rest
2B: Single Leg RDL to Curtsy Squat x 10 reps each leg (2-0-1)
– Rest for 30s at the end of the circuit and repeat this circuit one more time for a total of 2 rounds
Set #3: 3 rounds
3A: DB Step Up with Bicep Curl x 10 reps (2-0-1)
– No rest
3B: Bent Over Reverse Flys x 12 reps (2-1-1)
– No rest
3C: DB Swing x 15 reps (moderate)
– Rest for 45s at the end of the circuit and repeat this circuit one more time for a total of 2 rounds
Ab Finisher
Foam Roll and Stretch

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Set your timing device for 35 seconds work and 10 seconds transition.
Perform each exercise for 35 seconds and do as many reps as possible, with good form. Rest for 10 seconds between the exercises.
Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition.
A: frog squats
B: glute bridge
C: walkouts
D: seal jacks
Workout Set #1: 2 rounds
1A: DB renegade row
1B: run in place
Workout Set #2: 2 rounds
2A: DB Thruster
2B: ski jumps
Workout Set #3: 2 rounds
3A: single leg RDL with T-squeeze
3B: split shuffle
Workout Set #4: 2 rounds
4A: High knees
4B: close grip push ups
20:10 Surprise Accelerator: ONE round
Set your timing device for 12 rounds, 20 seconds work and 10 seconds transition. Do each exercise in order, for 20 seconds work and 10 seconds rest
5A: Push ups x 4 rounds 20:10
5B: Jump Squats x 4 rounds 20:10
5C: Burpees x 4 rounds 20:10
Foam Roll and Stretch

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Dynamic Warm Up

Metabolic Resistance Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets.
Note: You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: Offset DB Step Ups x 8 reps each leg (2-0-1)
– No rest
1B: Plank Tricep Extensions x 10 reps (moderate)
– No rest
1C: Seal Jacks x 60 seconds (fast)
– Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #2: 2 rounds
2A: DB Reverse lunge x 8 reps each side (2-0-1)
– No rest
2B: Jack Knife (on Stability Ball or TRX) x 15 reps (2-0-1)
– No rest
2C: DB Front Squats x 10 reps (2-1-1)
– No rest
2D: Cross body mountain climbers x 15 reps each side (1-0-1)
– Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Accelerator Surprise: ONE round
Do the following circuit on the minute every minute for 6 minutes
3A: Push ups x 10
3B: Jump Squats/Total body extension x 10
3C: Burpees x 5
Foam Roll and Stretch

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Dynamic Warm Up
Metabolic Circuit Training
Perform exercises in a circuit. For example, do exercise 1A for as many possible with good form, and then break for specified time. Move to exercise 1B. Rest for 60s at the end of the circuit and repeat for designated time period.
Note: Rest for longer between sets if you’re a beginner. Aim for 30 seconds work, 30s rest. If you’re advanced, try 45 seconds work, 15s rest.
Circuit #1: 3 rounds
1A: Alt Prisoner Reverse Lunges (low rider) x 40s
– Rest 20s
1B: Walkout to X Body Mountain Climber x 40s
– Rest 20s
1C: Jumping Jacks x 40s
– Rest 20s
1D: Goblet Squat x 40s
– Rest 20s
1E: Burpees x 40s
– Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Circuit #2: 2 rounds
2A: DB Squat to Overhead Press x 40s
– Rest 20s
2B: Push ups x 40s
– Rest 20s
2C: Lunge Jumps x 20s / Rest 10s / Lunge Jumps x 10s
– Rest 20s
2D: Mountain Climbers x 40s
– Rest 20s
2E: Run in place x 40s
– Rest for 60 seconds at the end of the circuit and repeat one more time for a total of 2 rounds
Ab Finisher
Foam Roll and Stretch

———————————————–

Set your timing device for 35 seconds work and 10 seconds transition.
Perform each exercise for 35 seconds and do as many reps as possible, with good form. Rest for 10 seconds between the exercises.
Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition.
A: Jumping jacks
B: Single leg glute bridge
C: I-T-Y complex
D: Total body extensions
Workout Set #1: 2 rounds
1A: Curtsy squat switches
1B: side plank with hip dips
Workout Set #2: 2 rounds
2A: DB bent over reverse fly
2B: single leg walkouts
Workout Set #3: 2 rounds
3A: DB floor press
3B: wall sits with stick ups
Workout Set #4: 2 rounds
4A: crab crawls
4B: jump rope
“Accelerator 500”
Do the following in order for TWO rounds. Rest only as necessary. If you’re form breaks down, please take a break.
A) Squats x 50
B) Jump ropes x 50
C) Push ups x 25
D) Split shuffle x 50
E) Cross body mountain climbers x 25
F) Jumping jacks x 50
Foam Roll and Stretch

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Dynamic Warm Up

Resistance Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets.
Note: You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: DB Swinging Lunge x 8 reps (3-0-1)
– No rest
1B: Close Grip Push Ups x 12-15 reps (3-1-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #2: 2 rounds
2A: DB Goblet Squats x 10 reps (2-0-1)
– No rest
2B: Alternating DB Bent Over Row x 12 reps (2-1-1)
– No rest
2C: Walkout with Crab Crawl x 5 reps (2-0-1)
– Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #3: 2 rounds
3A: DB Squat Thrust to Deadlift x 8 reps (2-0-1)
– No rest
3B: DB Push Press x 10 each side (2-0-1)
– No rest
3C: Sprinter Starts x 15 reps each leg (1-0-1)
– Rest for 60s at the end of the circuit and repeat this circuit one more time for a total of 2 rounds
Ab Finisher
Foam Roll and Stretch

———————————————————————-

Dynamic Warm Up
Metabolic Circuit Training
Perform exercises in a circuit. For example, do exercise 1A for as many possible with good form, and then break for specified time. Move to exercise 1B. Rest for 60s at the end of the circuit and repeat for designated time period.
Note: Rest for longer between sets if you’re a beginner. Aim for 30 seconds work, 30s rest. If you’re advanced, try 45 seconds work, 15s rest.
Circuit #1: 3 rounds
1A: Sprinting Walkouts x 6 reps each leg
– Rest 20s
1B: Low Box Jumps x 10 reps
– Rest 20s
1C: Crab Crawls x 8 reps each leg
– Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Circuit #2: 2 rounds
2A: Lateral Ski Jumps x 40s
– Rest 20s
2B: DB Rows x 40s
– Rest 20s
2C: Bulgarian Split Squat x 40s (split time between legs)
– Rest 20s
2D: Seal Jacks x 40s
– Rest 20s
2E: Shuttle Sprints x 40s
– Rest 20s
2F: Total Body Extensions x 40s
– Rest 20s
2G: Cross Body Mountain Climbers x 40s
– Rest for 60 seconds at the end of the circuit and repeat one more time for a total of 3 rounds
Ab Finisher
Foam Roll and Stretch

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WARM-UP, then :

1A) Kettlebell Swing – 25 reps (53 pounder)
1B) Total Body Extension – 25 reps
1C) Stability Ball or Power Wheel Rollout – 25 reps
1D) Side Plank – 30 seconds per side

If you are ADVANCED, there is no rest between exercises. You’ll just rest 30 seconds at the end of the circuit and then repeat 3 more times.

If you’re a BEGINNER, do less weight, fewer reps, only 2 circuits, and take longer rest periods. This can be done as a standalone conditioning session, or fat loss finisher after any workout.

COOL-DOWN

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WARM-UP, then:

1A) Stair Sprints x 1 rep (bottom to top)
1B) Pushups x 20 reps
1C) Total Body Extension (TBX) – 20 reps
1D) Cross-Body Mountain Climbers – 10/side (count as 20)
– 5 rounds, rest is only when you ‘jog’ back down

2A) Stair Sprints x 1 rep (bottom to top)
2B) TBX – 20 reps in first two rounds, 10 reps on last round
– 3 rounds, rest is only when you jog back down

About 20 minutes

COOL-DOWN

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WARM-UP, then :

Bulgarian Jump Squats (20 reps per side)

Pull-ups (20 reps)

Close-Grip Push-ups (40 reps)

Ab Wheel or Stability Ball Rollout (25 reps)

Jumping Jacks (100 reps)

Alternating Prisoner Cross-Over Lunge (25 reps per side)

X-Body Mountain Climbers (20 reps per side)

Burpee Chin-up Combo (10 reps)

Decline Spiderman Push-ups (10 reps per side)

Burpee Chin-up Combo (10 reps) (Yes, I typed that on purpose)

Stability Ball Jackknife (30 reps)

Switch Lunge (forward lunge into a reverse lunge)

(15 reps per side

COOL-DOWN

————————————————-

Warm-Up
• Perform 20 seconds of each exercise with no rest in between.
• After each full circuit, rest 20 seconds and repeat 2 TOTAL rounds.
Bodyweight Squats: 20 seconds
Pushups: 20 seconds
Alternating Lunges: 20 seconds
Spiderman Climbs: 20 seconds
Rest 20 seconds and repeat one more time.
After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete 3 rounds of the exercises below as fast as possible resting only when needed.
Complete all reps on one exercise before moving to the next. If you cannot complete all the
reps in a row, just rest and then finish the remaining reps before moving to the next exercise.
1A) Pushups: 20 reps
1B) Squat to Squat Jump: 20 reps
1C) Jump Rope: 100 reps OR 1-minute in length
1D) Outside Mountain Climbers: 20 reps each side
1E) Kettlebell or Dumbbell Swings: 25 reps
Once you have completed 3 full rounds, rest 1-2 minutes and complete circuit #2.
Circuit #2
Complete 3 rounds of the exercises below as fast as possible resting only when needed.
Complete all reps on one exercise before moving to the next.
2A) Alternating Reverse Lunges: 10 reps each side
2B) Spiderman Climbs: 10 reps each side
2C) Superman Jumps: 10 reps
2D) Cross Body Mountain Climbers: 10 reps each side
2E) Burpees: 10 reps

—————————————————————–

Warmup:

– Do 1-2 rounds of 25% reps or 15 seconds for each exercise in circuit 1

 

1A) Narrow-Stance Bodyweight Squats (quad focus) – 25 reps

1B) Pushups – 15 reps

1C) Wide-Stance Bodyweight Prisoner Squats (glute and upper back focus) – 25 reps

1D) Mountain Climbers – 12-15 reps per side

– Do not rest between exercises

– Repeat for 4 rounds (= 200 squats, 60 pushups, 100 total reps mountain climbers = 360 reps)

2A) Total Body Extension (TBX) – 25 reps

2B) Pushups – 10 reps

– No rest. 4 rounds. (=100 TBX, 40 pushups = 140 reps)

Total = 500 reps.

Cool-Down

———————————————————————

Be sure to time your workout!
Warm-Up
After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete 3 rounds of the exercises below as fast as possible resting only when needed.
Complete all reps on one exercise before moving to the next. If you cannot complete all the reps in a row, just rest and then finish the remaining reps before moving to the next exercise.
1A) Pull-Ups or Bodyweight Rows: 15 reps
1B) Sprints in Place: 30 reps (one rep is both feet hitting the ground once)
1C) Side Plank Reach Throughs: 10 reps each side
1D) Rocking Planks: 30 reps
Once you have completed 3 full rounds, rest 1-2 minutes and complete circuit #2.
Circuit #2
Complete 2 rounds of the exercises below as fast as possible resting only when needed.
Complete all reps on one exercise before moving to the next.
2A) Squat Jumps: 25 reps
2B) Pushups: 25 reps
2C) Swing Through Lunges: 10 reps each side
Once you have completed 2 full rounds, rest 1-2 minutes and complete the finisher.
Finisher :
Perform as many burpees as possible in 3-minutes. Be sure to mark down how many you were able to do!

—————————————————————————–
Be sure to track your number of rounds completed for each circuit!
Warm-Up

After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete as many rounds as possible of the exercises below in 5-minutes resting only when needed.
1A) Pull-Ups: 5 reps
1B) Pushups: 10 reps
Once you have completed the 5-minutes, rest 1-2 minutes and complete circuit #2.
Circuit #2
Complete as many rounds as possible of the exercises below in 5-minutes resting only when needed.
2A) Squat to Toes: 15 reps
2B) Outside Mountain Climbers: 10 reps each side
Once you have completed the 5-minutes, rest 1-2 minutes and complete circuit #3.
Circuit #3
Complete as many rounds as possible of the exercises below in 5-minutes resting only when needed.
3A) Close Grip Pushups: 5 reps
3B) Burpees: 5 reps
3C) Kettlebell Swings 10 reps

COOL-DOWN

————————————————————–

Be sure to time your workout or number of rounds completed.
Warm-Up
• Perform 20 seconds of each exercise with no rest in between.
• After each full circuit, rest 20 seconds and repeat 2 TOTAL rounds.
Bodyweight Squats: 20 seconds
Pushups: 20 seconds
Alternating Lunges: 20 seconds
Spiderman Climbs: 20 seconds
Rest 20 seconds and repeat one more time.
After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete 3 rounds of the exercises below as fast as possible resting only when needed.
Complete all reps on one exercise before moving to the next. If you cannot complete all the reps in a row, just rest and then finish the remaining reps before moving to the next exercise.
1A) Pushups: 30 reps
1B) Bulgarian Split Squats: 10 reps each leg
1C) Kettlebell or Dumbbell Swings: 25 reps
Once you have completed 3 full rounds, rest 1-2 minutes and complete circuit #2.
Circuit #2
Complete as many rounds as possible in 12-minutes of the exercises below. Rest only when needed. Complete all reps on one exercise before moving to the next.
2A) Alternating Reverse Lunges: 5 reps each side
2B) Decline Pushups or Regular Pushups: 15 reps
2C) Punisher Squats*: X2 (1-minute)
2D) Jump Rope: 30 seconds
*Perform 20-seconds of bodyweight squats followed by a 10-second hold. Repeat 2 times for a total of 1-minute, then move to the next exercise.

COOL-DOWN
——————————————————————-

Warm-Up

After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete as many rounds as possible in 15-minutes of the exercises below. Rest only when needed. Complete all reps on one exercise before moving to the next. Be sure to track your number of rounds!
1A) Pull-Ups or Bodyweight Rows: 10 reps
1B) Kettlebell or Dumbbell Swings: 15 reps
1C) Bulgarian Split Squat or Split Squats: 10 reps each leg
1D) Off Set Pushups: 5 reps each side
1E) Swing Through Lunges: 5 reps each side
Once you have completed the 15-minutes, rest 1-2 minutes and complete the finisher below.
Finisher
Perform as many burpees as possible in 3-minutes. Be sure to mark down how many you were able to do.

——————————————————————-

After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete as many rounds as possible of the exercises below in 10-minutes resting only when needed. Be sure to track your number of rounds!
1A) Spiderman Pushups: 10 reps
1B) Superman Jumps: 10 reps
1C) Plank Spiderman Climbs: 10 reps each side
1D) Jump Lunges or Alternating Lunges: 10 reps total
Once you have completed the 10-minutes, rest 1-2 minutes and complete circuit #2.
Circuit #2
Complete as many rounds as possible of the exercises below in 10-minutes resting only when needed. Be sure to track your number of rounds!
2A) Chin-Ups: 10 reps
2B) Sit Throughs: 10 reps
2C) Kettlebell Swings: 10 reps
2D) Burpees: 10 reps

COOL-DOWN

—————————————————————–

Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set.
Circuit #1
Barbell Squats: 12-15 reps
Squat Jumps: 30 seconds
Squat Hold: 15 seconds
•
Rest 30-60 seconds and repeat 3 full rounds!
Circuit #2
Dumbbell Lunges (alternating): 30 seconds
X-Body Mountain Climbers: 30 seconds
Bulgarian Split Squats: 12 reps each leg
Hopbacks: 30 seconds
•
Rest 30-60 seconds and repeat 3 full rounds!
Finisher
Punisher Squats: 4 minutes
(20 seconds of bodyweight squats, followed by a 10 second squat hold and repeat)

—————————————————————

Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set.
Circuit #1
Incline Chest Press: 30 seconds
Decline Pushups: 30 seconds
Mountain Climbers: 30 seconds
•
Rest 30 seconds and repeat 3 full rounds!
Circuit #2
In/Out DB Press: 30 seconds
Close Grip Pushups: 30 seconds
Leg Raise To Hip Up: 30 seconds
Sit Throughs: 30 seconds
•
Rest 30 seconds and repeat 3 full rounds!
Finisher:
As many pushups as possible in 2 minutes
—————————————–

Dynamic Warm Up
Do this circuit twice, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Glute bridge x 30s
Metabolic Superset Training
Perform exercises in supersets. For example, do exercise A then B with no rest, then break for 45s. Repeat for the desired number of sets.
Set #1:
3 rounds
1A:Single leg glute Bridge x 10 each leg
– No rest
1B: Prone Cobra x 20s hold
-Rest for specified time, and repeat for the desired number of rounds.
Set #2
: 3 rounds
2A: Wall Push Up x 12 reps
– No rest
2B: Alternating Step and Touch x 10 reps each leg
– Rest for specified time, and repeat for the desired number of rounds.
Set #3
:3 rounds
3A: Mountain Climbers x 12 reps each leg
-No rest
3B: Side Plank x 20s each side
-Rest for specified time, and repeat for the desired number of rounds.
TBX Accelerator Finale:
4A: Total Body Extension Accelerator
– Do 20 seconds of Total Body Extension followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch
——————————

WARM-UP

Then:

Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set.
Circuit #1
Bent Over Row: 10 reps
Pull-Ups: 10 reps
Half Low Burpee: 30 seconds
Rear Delt Flies: 30 seconds
•
Rest 30 seconds and repeat 3 full rounds!
Circuit #2
Chin-Ups: 30 seconds
Kettlebell Swings: 30 seconds
Side Oblique Raises (alternating): 30 seconds
•
Rest 30 seconds and repeat 3 full round!
Finisher
As many burpees as possible in 3 minutes!

COOL-DOWN

———————————————————

Dynamic Warm Up
Do this circuit twice, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Single leg Glute bridge x 30s
Set #1:
3 rounds
Perform exercises in supersets. For example, do exercise A then B with no rest, then break for specified time. Repeat for the desired number of sets.
1A: Plank x 30s
– no rest
1B: Bodyweight chops (R Low to High) x 30s
– no rest
1C: Bodyweight chops (L Low to High) x 30s
– Rest for specified time, and repeat for the desired number of rounds.
Set #2 : 3 rounds
2A: Squats x 12 reps
-No rest
2B:I-T-Y complex x 8 reps
– Rest for specified time, and repeat for the desired number of rounds.
Set #3
: 3 rounds
3A :Crab Crawl x 8 reps
(raise hands to bench if mobility is limited)
– No rest
3B :Low box Step Ups x 15 reps
– Rest for specified time, and repeat for the desired number of rounds.
Accelerator Finale:
4A: Cross Body Mountain Climber
– Do 20 seconds of Cross Body Mountain Climber followed by a 10 seconds rest
– Repeat 4 times.
4B: Glute bridge
– Do 20 seconds of Glute bridge followed by a 10 seconds hold at the top
– Repeat 4 times.
Foam Roll and Stretch
———————————–

Warm-Up

Then :

Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set.
Circuit #1
Overhead Press: 10 reps
Side Shoulder Raises: 10 reps
T-Pushups (alternating): 30 seconds
•
Rest 30 seconds and repeat 3 full rounds!
Circuit #2
Arnold Press: 10 reps
Front Raises (quick): 30 seconds
Up and Outs: 30 seconds
Rocking Planks: 30 seconds
•
Rest 30 seconds and repeat 3 full rounds!
Finisher
45 seconds of as many reps as possible of Wide Grip Pushups
•
Rest 15 seconds
45 seconds of as many reps as possible of Regular Grip Pushups
•
Rest 15 seconds
45 seconds of as many reps as possible of Close Grip Pushups

Cool-Down

—————————————————————-

Do this circuit 3 times, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Glute bridge x 30s
Set 1 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
1A: High knees Stepping
1B: Bodyweight squats
Rest 1 minute
Set 2 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
2A: Duck Unders
2B: Total body Extensions
Rest 1 minute
Set 3 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
3A: Low box step ups (alternating)
3B: Incline Push Ups
Rest 1 minute
Set 4 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
4A: Step Jacks
4B: Mountain climbers
Rest 1 minute
Set 5 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
5A: Plank
5B: Single leg glute bridge (switch legs each round)
Foam Roll and Stretch

———————————

WARM-UP

Then :

Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set.
Circuit #1
Spiderman Pushup Burpees: 30 seconds
Leg Raises or Leg Raise to Hip-Up: 30 seconds
Prisoner Squat to Toes: 30 seconds
Bicycles: 30 seconds
•
Rest 30 seconds and repeat 3 full rounds!
Circuit #2
Mountain Climbers: 30 seconds
Pushup and Sit Through: 30 seconds
Sprints in Place: 30 seconds
•
Rest 30 seconds and repeat 3 full rounds!
Finisher
Planks: 60 seconds
Side Planks: 30 seconds each side

Cool-Down
————————————

rest 45 seconds between circuits
Dynamic Warm Up

Do this circuit 3 times, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Glute bridge x 30s
Set 1 of 20:10 Intervals
-20 seconds per exercise with 10 second rest = 1 round
-Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
1A: High knees Stepping
1B: Bodyweight squats
Rest 45 seconds
Set 2 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
2A: Duck Unders
2B: Total body Extensions
Rest 45 seconds
Set 3 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
3A: Low box step ups (alternating)
3B: Incline Push Ups
Rest 45 seconds
Set 4 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
4A: Step Jacks
4B: Mountain climbers
Rest 45 seconds
Set 5 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
5A: Plank
4B: Single leg glute bridge (switch legs each round)
Foam Roll and Stretch
————————————

 

 

 

4 rounds, rest 45 seconds between circuits
Dynamic Warm Up
Do this circuit 3 times, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Glute bridge x 30s
Set 1
of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
1A: High knees Stepping
1B: Bodyweight squats
Rest 45 seconds
Set 2 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
2A: Duck Unders
2B: Total body Extensions
Rest 45 seconds
Set 3 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
3A: Low box step ups (alternating)
3B: Incline Push Ups
Rest 45 seconds
Set 4 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
4A: Step Jacks
4B: Mountain climbers
Rest 45 seconds
Set 5 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
5A: Plank
5B: Single leg glute bridge (switch legs each round)
Foam Roll and Stretch
—————————————-

4 rounds, rest 45 seconds between circuits
Dynamic Warm Up
Do this circuit 3 times, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Glute bridge x 30s
Set 1
of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
1A: High knees Stepping
1B: Bodyweight squats
Rest 45 seconds
Set 2 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
2A: Duck Unders
2B: Total body Extensions
Rest 45 seconds
Set 3 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
3A: Low box step ups (alternating)
3B: Incline Push Ups
Rest 45 seconds
Set 4 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
4A: Step Jacks
4B: Mountain climbers
Rest 45 seconds
Set 5 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
5A: Plank
5B: Single leg glute bridge (switch legs each round)
Foam Roll and Stretch
—————————————-

Spiderman Pushups- 12 Reps

Squat to Punch- 12 Reps

Rocking Plank- 12 Reps

Reverse Lunge to Front Kicks- 12 Reps Per Side

Close Grip Pushups- 12 Reps

Total Body Extensions- 12 Reps

Side Plank Punches- 12 Reps Per Side

Knee To Elbow- 12 Reps per side

Prisoner Squats- 12 Reps

Burpee to Front Kick – 12 Reps

Go through these 10 exercises without any rest. After completing  all 10 exercises, rest for 1 minute, and repeat 2 more times. If  you are strapped for time you could do this circuit only once or twice, and you’d still get an awesome workout.

————————————————————

 

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 2 rounds
1A) Leg Swings x 30s (15s each side)
1B) I-T-Y complex x 30s
1C) Single leg glute bridge x 30s (15s each side)
1D) Hip Flexor Stretch x 30s (15s each side)
1E) Duck Unders x 30s
Then :
– No rest between the exercises
– Rest 45 seconds between exercises
– Repeat for 4 rounds
2A) Walkouts x 6
2B) Prisoner Squats x 12
2C) Push Ups x 6
2D) Crab crawls x 6 each side
Take a 60 seconds break and then move on to MRT.
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Row x 10
3B) Prisoner Reverse Lunges x 12 each leg
3C) DB/KB swings x 15
Take a 2 minute break and then move on to:

Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
4A) Cross over Planks x 10 each leg
4B) DB Wood Chop x 10 each direction

Take a 2 minute break…

5A) Light jog for 5-7 minutes at 65% effort.
Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike.
5B) Sprint for 100m (or 20s)- Time yourself. Rest for twice as long as it takes to complete the sprint (or 40s if you go for time).
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Repeat for 10 rounds total.
Foam Roll and Stretch
——————————————–Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 2 rounds
1A) Leg Swings x 30s (15s each side)
1B) I-T-Y complex x 30s
1C) Single leg glute bridge x 30s (15s each side)
1D) Hip Flexor Stretch x 30s (15s each side)
1E) Duck Unders x 30s
Then :
– No rest between the exercises
– Rest 45 seconds between exercises
– Repeat for 4 rounds
2A) Walkouts x 6
2B) Prisoner Squats x 12
2C) Push Ups x 6
2D) Crab crawls x 6 each side
Take a 60 seconds break and then move on to MRT.
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Row x 10
3B) Prisoner Reverse Lunges x 12 each leg
3C) DB/KB swings x 15
Take a 2 minute break and then move on to:

Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
4A) Cross over Planks x 10 each leg
4B) DB Wood Chop x 10 each direction

Take a 2 minute break…

5A) Light jog for 5-7 minutes at 65% effort.
Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike.
5B) Sprint for 100m (or 20s)- Time yourself. Rest for twice as long as it takes to complete the sprint (or 40s if you go for time).
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Repeat for 10 rounds total.
Foam Roll and Stretch
——————————————–Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 2 rounds
1A) Leg Swings x 30s (15s each side)
1B) I-T-Y complex x 30s
1C) Single leg glute bridge x 30s (15s each side)
1D) Hip Flexor Stretch x 30s (15s each side)
1E) Duck Unders x 30s
Then :
– No rest between the exercises
– Rest 45 seconds between exercises
– Repeat for 4 rounds
2A) Walkouts x 6
2B) Prisoner Squats x 12
2C) Push Ups x 6
2D) Crab crawls x 6 each side
Take a 60 seconds break and then move on to MRT.
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Row x 10
3B) Prisoner Reverse Lunges x 12 each leg
3C) DB/KB swings x 15
Take a 2 minute break and then move on to:

Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
4A) Cross over Planks x 10 each leg
4B) DB Wood Chop x 10 each direction

Take a 2 minute break…

5A) Light jog for 5-7 minutes at 65% effort.
Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike.
5B) Sprint for 100m (or 20s)- Time yourself. Rest for twice as long as it takes to complete the sprint (or 40s if you go for time).
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Repeat for 10 rounds total.
Foam Roll and Stretch
——————————————–