1A) DB Flat Chest Press – 45 seconds
1B) DB 1-Arm Row – 45 seconds per side (rest 15 seconds between sides)
1C) Total Body Extensions – 45 seconds – Rest 15 seconds between exercises.
– Rest 60 seconds at the end of the circuit and repeat 2 more times.
2A) DB Reverse Lunges (alternating sides) – 30 seconds
2B) Standing DB Overhead Press (alternating sides) – 30 seconds
2C) Kettlebell Swings – 30 seconds – Do not rest between exercises.
– Rest 30 seconds at the end of the circuit and repeat 1 more time.
All done in 20 minutes.
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Please just go through this workout once. You can take breaks when need but try to keep the rest period minimal. If you feel your form start to break down please take a few moments to rest and continue on through the circuit.
*Burpee/ 10 Squat Combo – 20 reps
Close Grip Pushup with 3 second eccentric – 50 reps
24 Lunge Jumps/ 48 Front Kick Combo – 4 times
Plank Punches – 50 reps
Ali Shuffle w/ arms overhead – 100 reps
Cross Body Mountain Climbers – 50 reps
Prisoner Squats – 50 reps
Punisher: 40 Rocking Planks, 150 Jumping Jacks, 100 Straight Punches
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Choose a weight that you can do for 10 reps on your weakest exercise in the complex. Use the same weight for ALL exercises and try not to put it down throughout the set.
A) Goblet squats x 10
B) Single leg RDL to Reverse Lunge x 10 each side
C) Lateral Lunge x 5 each side
D) Jump Squats x 20 reps (substitute that for total body extension if your knees are bad)
– Repeat for 5 rounds – Rest for 60-90 seconds between rounds
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Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 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. Repeat for 2 rounds total.
A: Leg swings
B: I-T-Y complex
C: Crocodile jacks
Reset your timing device for 15 rounds, 40 seconds work and 10 seconds transition. Do each exercise in order for 40 seconds, with a 10 seconds transition.
Workout Set #1: 2 rounds
1A: Bulgarian Split Squat (split time between legs)
1B: Walkouts to cross body mountain climber
1C: Jump rope (with the invisible jump rope)
Workout Set #2: 3 rounds
2A: Single Leg RDL with T-Squeeze
2B: BW renegade row
2C: split shuffle 30:30
Accelerator: 4 rounds
Do each exercise for 30 seconds work and 30 seconds rest, for 4 rounds. Count your reps and aim to add one more rep each round – with good form of course.
A) Burpees x 30s – rest 30s
Foam Roll and Stretch
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Set your timing device for 8 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 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. Repeat for 2 rounds total.
A) Crab crawls with alternating reach
B) Hip flexor stretch
C) Glute bridge
D) Squats with stick up
Reset your timing device for 9 rounds, 40 seconds work and 10 seconds transition. Do each exercise in order for 40 seconds, with a 10 seconds transition.
Ab Workout Set #1: 3 rounds
1A: Prone Cobra (thumbs point to ceiling)
1B: Scissor Kicks
1C: Superman Planks
Workout Set #2: 1 round
Accelerator Cardio Jumping Jacks x 60s (As many reps as possible)
Accelerator 500 – AMRAP, 7 minute time limit. Do as many rounds as possible in seven minutes, resting only as necessary. If your form gets sloppy, you must take a break. Your goal is 2 rounds = 500 reps!
A) Squats x 50
B) Jump ropes x 50 (with the invisible jump rope)
C) Push ups x 25
D) Split shuffle x 50 (each leg)
E) Cross body mountain climbers x 25 (each side)
F) Jumping jacks x 50
Foam Roll and Stretch
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