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WORKOUT: CIRCUIT :40S WORK---:20S SWITCH/REST WORKOUT: CIRCUIT :40s WORK----- :20s SWITCH/REST Repeat 1-3 times (1 circuit = 8 min) Rest ~ 1-2 min between circuits 1.Cable Bar Biceps Curls 5.Bench Dips 2. 1 Arm Lat Pull Down (do both sides) 6. Leg Press Machine 3. Kneeling 1 Arm Press (do both sides) 7. Seated Machine Row 4. Bench Step up (do both sides) 8. Standing cycling With or without dumbbells WORKOUT: AMRAP Complete as many reps/rounds as possible in _____ min 1. 15 Cal cycle 2. 15 Dumbbell Thrusters 3. 15/15 Skater Hops 4. 10 Incline Plyo Push ups 5.10/10 Bench Hop Over Choose a time amount, such as 4, 6, or 8 minutes. Complete as many rounds of the list as possible in that time. Choose a short time to stay in a high intensity zone. Choose a longer time to make it a lower intensity zone. WORKOUT: Tabata Each A, B, C, D, E, F, G, H for :20s work & :10s rest = 4 min + 1 min rest = 5 min A. Feet Over Bench Hops B. Bench Step ups Right leg C. Bench Step ups Left leg D. Dumbbell Push Press E. Dumbbell Swing F. Table Top Toe Taps G. Kneeling Slam H. Ball Sit ups Complete each exercise for :20s, then rest for :10s. Go through the list in order. This will take 4 minutes to complete. Rest for 1 min and repeat as many times as desired. WORKOUT: STRENGTH – LOWER BODY Low reps/Heavy weight/Long rest 1.Wide Stance Leg Press 2.Sandbag Squat 2 x 10/10 light to moderate (:30 rest) 4 x 8-10 (:60 rest) 3 x 6-8 moderate to hard (:60 rest) 3. Sandbag Deadlift 4.DB Walking lunges 4 x 8-10 (:60s rest) 3 x 10/10 (:60s rest) 5.DB Good Mornings 6.Curtsey Lunges (all 1 side then other) 3 x 10-12 3 x 8-12 Rest :30-60 between sets Rest :30s -:60 between sets Complete all sets of 1 exercise before moving onto the next exercise. Complete the list in order from 1-6 WORKOUT: STRENGTH – UPPER BODY Low reps/Heavy weight/Long rest 1.Machine Chest Press 2.1 Arm Kettlebell Row 2 x 10 light to moderate (:30 rest) 2 x 10 easier version (:30 rest) 3 x 6-8 moderate to hard (:60 rest) 2 x 5-10 hard version (:60 rest) 3. Cable Machine Fly 4.Cable Machine kneeling Lat Pull Down 4 x 8-10 moderate to hard (:60s rest) 4 x 6-10 moderate to hard (:60 rest) 5.Standing 1 Arm Press 6.KeSandbag Upright Row 1 x 10 easy (:30s rest) 4 x 6-10 hard (:60 rest) 4 x 6-8 hard (:60 rest) 7.Seated Curls 8. Dumbbell Skull crushers 3 x 10-12 *Alternate with 8 3 x 10-12 *Alternate with 7 Complete all sets of 1 exercise before moving onto the next exercise. Complete the list in order from 1-6. Pair exercises 7 & 8 and alternate 7 & 8. WORKOUT: ABS & GLUTES :30s WORK-----:30s REST OR 10-15 reps each/each side 1.Standing weighted twist 2.Romanian DB Deadlift 3.Bench V-Sit Crunches (legs in/out) 4.Bench straight leg hip lifts 5. Straight Leg Sit up 6. Butterfly Bridge 7.Single leg BOSU glute bridge 8.BOSU Bird Dog Complete each exercise either for a set amount of time or a set number of repetitions. Rest as needed between exercises. Complete 1-3 x through the list. Modify as needed. .
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