Warm-up: 3 Rounds 30 Second run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Body Work: 10 Rounds 10/10 DB reverse lunges 10 Box jumps 1 min rest Rest as needed before workout Workout: For Time 3 Rounds 25/25 True mountain climbers 12 Front squats (light) 30 Sec L hang from pull up bar or rope Recovery: Shoulders and Hamstrings
Warm-up: Row 500 Meters, then 2 sets of: 25 Banded overhead press 10 Inchworms Body Work: 1) Single Arm Kneeling DB strict press: 5 sets of 12 reps each arm, rest 1:00 between 2) 4 Sets 20 DB hammer curls 15 Inverted rows Rest as needed between sets 3) 3 Sets 15 Skull crushers Into Max rep close [...]
Warm-Up 3 Sets 10 Touch downs 10 Step bear crawl forward and back 10 step ape crawl forward and back 10 step crab forward and back 10 Push-ups Workout: "Calorie Burner" 3 Rounds (27 mins) 2 mins of biking for calories 2 mins of max rep sit-ups 2 mins of kettlebell swings 2 mins of jump rope 1 mins of rest [...]
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Two Sets of: Star Lunges x 10 per leg Toe Touches x 10 per leg Front to Back Leg Kicks x 10 per leg Body Work: 1) Two sets of: 45 Second Side Plank (left) 60 Second plank 45 Second Side Plank [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5:00 Warm up Then 1:00 @ 100% Effort 2:00 @ Warm up pace x 10-15 Intervals Option 2: 60 Minute yoga, stretch, or recovery class Option 3: Light swim, run or row for 60 Min, [...]
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Body Work: 5 sets Dumbbell Bench press x 20 Sit ups x 20 Rest as needed 3 Sets 10/10 DB or KB single arm push press Rest as needed 4 Sets 12 Bent over dual DB or KB rows ( 1 second hold [...]
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Strength 5 sets 3 Deadlifts with 3 second negative. (lower the bar slowly to the ground) Build in weight over 5 sets Rest as needed between sets 5 sets Super set Max reps strict pull-ups Rest 1 min Max reps push-ups (2 sec [...]
Warm-up: Easy jog 400 Meters Then 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Any other stretches needed Strength: 4 Sets 1) Back Squat: 12 reps as heavy as possible 2-3 min rest between sets Rest as needed before step ups 2) Barbell on back box step ups: 10 Reps [...]
Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Workout: For Time "THE CALORIE BURNER" 100 Double unders or 200 Single undersecretary 80 Kettlebell swings (moderate weight) 60 Sit-ups 40 Toes to bar 20 Dumbbell or kettlebell thrusters 40 Toes to bar 60 Sit-ups 80 KB swings 100 Double unders or 200 [...]
Warm-up: 25 Cal Bike, Ski, or Row Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings Strength: 3 Sets of 1) 10 Deadlifts (Heavy), but good form 2) 12 Inverted rows Rest 90 Secs between sets 3 Sets of 1) 15 Good mornings (4 sec eccentric motion) 2) 60 Sec plank (add weight on back if [...]
Today is a Rest Day for the program! Follow This Video To Recover!
