Rest Duration (60 seconds)
Rest duration between exercises will vary depending on individual, but 30-60 seconds is recommended.
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!)
Barbell Squats 3x20 superset with Squat Jumps 3x20 seconds (rest 1 minute each round)
Deadlift 3x10 superset with Broad Jumps 3x30 seconds (rest 1 minute each round)
Bench Press 3x15 superset with Explosive Push-Ups 3x10 (rest 1 minute each round)
Pull-Ups 3xFailure superset with Dips 3xFailure (rest 1 minute each 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
Monday - Friday
5:00am-9:30pm
Saturday
5:00am-9:30pm
Sunday
Closed
Kid's Club is currently closed at both clubs.