6/12/16 Do the following superset 4 times, resting for 1 minute after each superset. 1A) Snatch Grip Deadlift or DB Squat (6) 1B) DB Shoulder Press (10) Do the following superset 4 times, resting for 1 minute after each superset. 2A) Deadlift or DB Squat (12) 2B) Diagonal Ab Wheel Rollout (6/side) --------------------------------------- No-Equipment Option: Do the following … [Read more...]

19/11/16 Do the following circuit 4 times, resting for 1 minute after each circuit. 1A) Crossover Lunge (8/side) 1B) 1-Arm DB Shoulder Press (8/side) 1C) Crossover Lunge (8/side) Finisher: Do the following 4 times, resting as shown. 2) Renegade Row (20 secs), rest 10 secs -------------------------------------------- Do the following circuit 4 times, resting for 1 minute after each … [Read more...]

Do the following superset 5 times, resting for 30 seconds after each superset. 1A) DB Reverse Lunge from a Deficit (8/side) 1B) Jump Rope (30 secs) Do the following superset 5 times, resting for 30 seconds after each superset. 2A) 2-Arm DB Row (8) 2B) KB or DB Snatch (10/side) No-Equipment Option Do the following superset 5 times, resting for 30 seconds after each superset. 1A) … [Read more...]

Do the following circuit 6 times, resting for 1 minute after each circuit. 1A) Barbell Squat or Goblet Squat (6) 1B) DB Chest-Supported Row (6) 1C) DB Chest Press (6) Finisher Do the following 4 times, resting for 20 seconds after each set 2) Hanging Leg Raise (8) No-Equipment Option Do the following circuit 6 times, resting for 1 minute after each circuit. 1A) Bodyweight Split … [Read more...]

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) 1B) 1-Arm DB Incline Chest Press (8/side) Finisher 2) Total Body Extension (30 seconds), rest 30 seconds Do the … [Read more...]

Do the following circuit as many times as possible in 20 minutes, resting only when needed. 1A) DB Row (8/side) 1B) KB or DB Swings (20) 1C) Decline Pushup (2 reps short of failure – so if you can do 20 reps, then you’ll stop at 18) No-Equipment Option Do the following circuit as many times as possible in 20 minutes, resting only when needed. 1A) Bodyweight Row or Stick-up (15) 1B) … [Read more...]

Do the following circuit as many times as possible in 20 minutes, resting only when needed. Remember, if your form breaks down, you MUST stop and rest! 1A) Goblet Reverse Lunge (10/side) 1B) 1-Arm DB Shoulder Press (10/side) 1C) 2-Arm DB Row (12) 1D) KB or DB Swings (15) No-Equipment Option Do the following circuit as many times as possible in 20 minutes, resting only when needed. … [Read more...]

50 Jumping Jacks 10 Bulgarian Split Squats per leg 10 Eccentric Pushups 25 Prisoner Sumo Squats Do as many rounds as possible in 19 minutes, only rest when necessary.  At the end, write down your time and try to beat it the next time you do this workout. --------------------------------------------------- Perform 40-seconds on each exercise and rest 20-seconds in between. You will do … [Read more...]

Glute Bridge – 30 seconds, rest 30 seconds Incline Pushups – 30 seconds, rest 30 seconds Bird Dog – 30 seconds, rest 30 seconds Stick Ups – 30 seconds, rest 30 seconds Total Body Extensions – 30 seconds, rest 30 seconds Repeat 1 more time Wall Squat – 50 seconds, rest 10 seconds Pushups or Kneeling Pushups – 50 seconds, rest 10 seconds Reverse Lunges – 50 seconds, rest 10 … [Read more...]

Perform the following circuit in order by setting a timer or a clock for intervals of 1:15. Start by performing the first movement in each set. Once the reps have been reached for the first exercise, move to the next and perform that movement for the remainder of time left in that given interval before moving on to the next set. Rest only where designated. 1a. Prisoner Squat – 15 reps 1b. … [Read more...]