1. Stairmaster Warm Up (5 minutes)
2. Medicine Ball Slam (3 sets x 15 reps)
3. Alternating Ropes (3 sets x 30 seconds)
4. Bosu Ball Burpees (3 sets x 12 reps)
5. Sled Push (3 sets)

Rest Duration (60 seconds)

1. Jump Rope (5 minutes)
2. Pull-Ups (25,20,15,10,5 REPS)
3. Dips (25,20,15,10,5 REPS)
4. Push-Ups (25,20,15,10,5 REPS)
5. Air Squats (25,20,15,10,5 REPS)
6. Walking Lunges (5 ROUNDS-20yrds)

Rest duration between exercises will vary depending on individual, but 30-60 seconds is recommended.

 

1. Bike Warm Up (5 minutes)
2. Barbell Deadlift (5 sets x 15 reps)
3. Dumbbell Walking Lunges (3 rounds, down/back)
4. Single-Leg Kettlebell Deadlift (3 sets x 15 reps each leg)
5. Dumbbell Step-Up (2 sets x 20 reps each leg)
6. Plate Loaded Bridges (3 sets x 10 pause reps)

Rest duration between exercises will vary depending on individual, but 30-60 seconds is recommended.

 

1.    Jump Lunge - 60 seconds

2.     Dumbbell squat - 25 reps

3.     Log Jump - 60 seconds

4.     Dumbbell Row - 25 reps

5.     Squat Jumps - 60 seconds (soft landings!)

6.     Dumbbell Chest Press - 25 reps

7.     Squat Jacks - 60 seconds

8.     Dumbbell Should Press - 25 reps

9.     Broad Jump - 60 seconds

10.     Dumbbell Curls - 25 reps

11.     Box Jumps - 60 seconds

12.     Dumbbell Tricep Extensions - 25 reps

13.     Box Step Ups - 60 seconds (alternating)

Complete 2-3 rounds at your own pace! Rest durations will vary depending on individual, but 30-60 seconds is recommended.

1.     Squat 5 sets/5 reps

2.     Squat Hold 3 rounds/30 seconds

3.     Deadlift 5 sets/5 reps

4.     Wall Sits 3 rounds/30 seconds

5.     Bench Press 5 sets/5 reps

6.     Push-ups 3 rounds/30 seconds

7.     Barbell Row 5 sets/5reps

8.     Pull-ups 3 rounds/30 seconds

(rest duration 60 seconds!)

Round 1

Barbell Squats 3x20 superset with Squat Jumps 3x20 seconds (rest 1 minute each round)

Round 2

Deadlift 3x10 superset with Broad Jumps 3x30 seconds (rest 1 minute each round)

Round 3

Bench Press 3x15 superset with Explosive Push-Ups 3x10 (rest 1 minute each round)

Round 4

Pull-Ups 3xFailure superset with Dips 3xFailure (rest 1 minute each round)

Final Round

Jump Rope 5 minutes

1. Squat 5/5
Lunge 1R

2. Leg Press 5/5
Lunge 2R

3. Leg Extension 5/5
Lunge 3R

4. Leg Curl 5/5
Lunge 4R

5. Dead Lift 5/5
Lunge 5R

Notes:
5/5=sets/reps
R=rounds
30-60 rest duration