DO 8 SETS OF EACH EXERCISE: →Beginners 2 reps/set, then jog a lap →Intermediate 5 reps/set →Advanced 8 reps/set   After 8th set go backwards, starting with hip hops. Continue backwards through the list, dropping one exercise each time (first push-ups, then squats, etc.) until you complete the … [Read more...]

SET1 10 sets of 3-way lunges (5 each side) 20 push-ups 10 plank rotations (middle to left side, middle to right side) 20 shoulder presses 20 lateral raises Chariot run Run small lap 100 toe taps *** SET 2 20 burpees 20 curtsey lunges with curl 20 tricep walkups 30 skull crushers/bridges Chariot run Run small lap 100 jumping jacks   … [Read more...]

15 TRX rows 15 push-ups w/ med. ball (roll in between each push-up) 10 sumo squats 12 wall balls 10 single arm swings to presses 10 dumbbell rows 400 meter run REPEAT 3X *** TABATA Alternate between the following four exercises (20 seconds on, 10 second break for each) for a total of 8 minutes Curls Tri extensions Med ball sit-ups Ab wheels   … [Read more...]

Max push-ups Max pull-ups   15 Hammer chest press 15 dumbbell rows   15 decline push-ups 15 Lat pull-downs   15 straight flys 15 cable rows   15 two-way chops 15 plank rows   … [Read more...]

15 kettle bell/barbell cleans 20 med ball diagonal chops (10 each side) Farmer’s walk (80 yards, 50 lb dumbbells) Run 400 meters 15 TRX pushups Bear crawl (forward 20 yards and back, REPEAT 2X) 30 bilateral cable chops   REPEAT 4X   … [Read more...]

20 push-ups 20 plank rows 20 bridge flys 20 bridge Tri 20 shoulder presses 20 Tri extensions 20 squat curls   Lap   20 split squats 20 squat jumps 20 switch squats 20 Heismans 50 curb skiers 50 toe taps   Lap   … [Read more...]

20 shoulder presses 20 burpees 20 lateral raises 20 mountain climbers 20 pushups 20 kettle bell swings 20 walking lunges 20 plank rows 20 hip hops 20 tricep kickbacks 20 single leg deadlifts 20 dumbbell rows         … [Read more...]

*Do each exercise as a 45 second interval Curtsey lunges with bicep curl Jumping jacks Squat presses Skaters Plank rows Butt kickers Pushups High knees Tricep extensions Skiers Rows Ski hops Lateral raise   BREAK:  Jog 2 laps, walk 1   Reverse lunges Switch squats Pushbacks Heismans Single leg deadlifts Jump rope (no … [Read more...]

Station 1: Lucky 13 squat/ lateral raise 20 step-ups Lucky 13 push-up / sit-up 20 step-ups   Station 2: 20 curtsy lunges with curl 50 mountain climbers 20 bridges with tricep extension 50 skaters 20 walkouts   Station 3: 50 jumping jacks 20 v-ups 20 leg raises 20 side plank hip dips (10 each side) 20 supermans   … [Read more...]

CIRCUIT 1 SET 1: 20 squat jumps 10-20 dive-bombers 3 sets of 3-way lunges (forward, back, to the side) 50 heavy pants   SET 2: CARDIO INTERVAL 10 burpees 50 mountain climbers 50 toe taps 1 Suicide 1 Lap   SET 3: 20 Band rows 20 step-ups 100 jump rope   REPEAT CIRCUIT CIRCUIT 2 SET 1 20 split squat jumps 20 … [Read more...]