Strength: 3 Sets 12 Alternating standing Zottman dumbbell curls Rest 30 secs 12 Prone barbell tricep ext. (skull crushers) Rest 30 secs Walk 100 yards with a 25lb plate in a curl position (90 degree angle) Every rest 10 plate burpees. (Complete a burpee with a plate clean and press) Workout: For Time 1 Min [...]
Workout: “The Calorie Burner” 800 Meter run 100 Jump squats 75 Sit-ups 50 Push-ups 55 Sit-ups 100 Jump ropes or double unders 800 Meter run
Strength 3 Sets Handstand holds against wall 10-30 seconds Rest 30 seconds 20 Hollow rockers Rest 30 seconds 1 Min wall sit 3 sets 10 Seated Dumbbell lateral raise Rest 30 secs 10 Standing dumbbell front raises Rest 30 secs 15 Bent over rear dumbbell flys Rest 2 mins Workout: 100 Power Cleans (75lbs) Every [...]
Strength: 3 Sets 20 Back squats 75lbs Rest 60 secs 10 Pull-ups Rest 2 mins Rest as needed 4 Sets 10 Glute Bridge with barbell Rest 30 secs 10 Side plank rotations with light dumbbell (slow and controlled) 10 per side Rest 2 mins Rest as needed 4 Sets 1 min max jump rope or [...]
STRENGTH 1)Single Arm Kneeling landmine press 5 sets of 10 reps ( slow and controlled) 2) 4 sets 20 DB curls light 5 Chin ups (if you can do more than 5 added a weight that won't allow you to.) Rest as needed between sets 3) 3 sets 10 skull crushers Into Max rep close [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
“Calorie Burner” 100 Burpee dumbbell thrusters for time (light to moderate weight)
STRENGTH 1)Two sets of: 30 Second Side Plank (left) 60 second plank 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed 2)Back squat, Every 3 minutes, for 18 minutes (6 [...]
STRENGTH 10 sets 1)Standing tricep ext. Use two hands on one dumbbell. 3 sets of 15 reps build in weight over 8 sets 20 Weighted sit ups between every set (place dumbbell on chest) 3 sets 2) 30 Banded tricep pull downs into Single arm overhead carry 100 ft each arm 30 sec rest between [...]
Strength 3 sets 1) 2-Deadlfit to the knee pause for 3 seconds then lower to the ground + 1 deadlift Complete 8 reps of this complex for 3 sets Build in weight over 3 sets to about 50-60% of 1 rep max deadlift Rest as needed between sets 3 sets Super set 1) 10 single [...]
Strength 1) Back Squat, 3 sets of 10 reps as heavy as possible 2-3 min rest between sets Rest as needed before step ups 2) Barbell front racked Step Ups. 10 reps per leg not alternating (Step up height = leg should be at a 90 degree angle. Step up) rest as needed 3-4 sets 3) [...]
