Warm-Up, Then :
Deadlift or DB Squat (8)
Incline Chest Press (8) 6X, resting when needed
KB or DB Swings (20) 8X, resting when needed
Jump Rope or Jumping Jacks (20 secs), rest 10 secs
Do this 8X
Cool-Down
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After a quick dynamic warm up, you’ll do:
Workout Set #1: 3 rounds
1A: DB Chest Press x 8 reps (2-0-1) – No rest
1B: Bulgarian Split Squat x 15 reps (2-1-1) – No rest
1C: Walkout to Crab crawl x 8 reps (moderate)
– Rest for 45s at the end of the circuit and repeat this circuit twice more, for a total of 3 rounds.
Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Burpees x 10 (Record your time)
Workout Set #2: 3 rounds
2A: DB Row x 10 reps each arm (2-0-1) – No Rest
2B: DB Goblet Squats x 12 reps each (2-0-1) – No Rest
2C: Jumping Jacks x 50 reps (fast)
– Rest for 45s at the end of the circuit and repeat this circuit twice more for a total of 3 rounds.
Set #3: 6 rounds
3A: KB swings or Jump Squats x 30s – Rest 30s – Repeat for 6 rounds
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Set #1: 3 rounds
1A: Prone Cobra x 30s hold – No rest
1B: Single leg glute Bridge x 10 each leg
– Rest for specified time, and repeat for the desired number of rounds.
Set #2: 3 rounds
2A: Prisoner Squats x 10 reps – No rest
2B: Incline Push Up x 12 reps
– 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: Total Body Extension x 15 reps
– Rest for specified time, and repeat for the desired number of rounds.
Finale:
4A: Step Jack – Do 20 seconds of Step Jacks followed by a 10 seconds rest – Repeat 8 times
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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) Frog squats
B) Downward dog kickbacks
C) Jumping jacks
Reset your timing device for 18 rounds, 35 seconds work and 10 seconds transition. Do each exercise in order for 35 seconds, with a 10 seconds transition.
Workout Set #1: 3 rounds
1A: Close grip Push Ups
1B: Reverse lunge with rotation (do one leg for entire set, then switch)
Workout Set #2: 3 rounds
2A: Bodyweight Thruster
2B: Plank (hardstyle) Workout
Set #3: 3 rounds
3A: Wall sit with stick ups
3B: Rotating planks
Accelerator: 3 mins -The focus here is speed. The faster you finish, the more rest you get. On the minute every minute for 3 minutes do:
A) Walkouts x 3
B) Squats x 6
C) Jumping jacks x 30
Foam Roll and Stretch
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This is what separates the Champions from the Legends. Complete this workout and you will be in the Legendary status! Warning: You might get knocked out and not make it out of this one… 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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