WARM-UP
ON A 5:00 MINUTE RUNNING CLOCK
2:00 CARDIO OF CHOICE
10 DB SUITCASE LUNGES
10 DUMBBELL CURL TO PRESS
10 UP-DOWNS
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
5/5 STAGGERED DB DEADLIFTS
8 DB PUSH PRESS
6 SLOW DB FRONT SQUATS
FULL-BODY WORKOUT
6 SETS
1:00 CARDIO OF CHOICE
1:30 DEVILS PRESSES
:30 REST BETWEEN SETS
FINISHER
5 SETS (:40 ON / :20 OFF)
DB GUN-HOLDS
THEN...
MOBILITY
PARKING LOT
CIRCHIIT MIXER - 5 mins to complete
Runners
1 burpees run down and back lot
2 burpees run down and back lot
3 burpees run down and back lot
4 burpees run down & back lot
5 burpees run down & back lot
6 burpees run down & back lot
7 burpees run down & back lot
8 burpees run down & back lot
Remaining time plank hold
↕️ 90 sec rest
Core 5 mins to complete
75 ab mat sit-ups
75 Mountain climbers
Remaining time- plank hold
-90 sec rest-
Bike
10 jump squat damp. 10 - 10 calories
9 jump squats damp.9 - 9 calories
8 jump squats damp 8 -8 calories
7 jump squats damp. 7 -7 calories
6 jump squats damp 6 - 6 calories
5 jump squats damp. 5 - 5 calories
Remaining time squats
↕️ 90 sec rest
Dumbbells
30 man makers
30 weighted step-up
Remaining time squats
-90 sec rest-
Rowers
10 Ball slams damp. 10 - 10 calories
9 Ball Slams damp.9 - 9 calories
8 Ball Slams damp 8 -8 calories
7 Ball Slams damp. 7 -7 calories
6 Balls Slams damp 6 - 6 calories
5 Ball Slams damp. 5 - 5 calories
Remaining time jump rope
↕️ 90 sec rest
BARBELL
30 Good Mornings
30 Reverse Lunges
Remaining time jump rope