Warm-Up

2-3 sets 4-6 reps minimal rest between sets

Air Squats > Scapular Push-Ups > Mountain Climbers

​Exercise 1:

3 sets 8 reps :30-:45 rest between sets

Jump Squats > Push-Ups > Glute Bridge 

Exercise 2:

4 sets 6 reps no rest between sets

Lunges > Reverse Burpees

Core:

2 sets :30 each movement :30 rest between sets

Plank Hold > Leg Raises > Crunches

Warm-Up

1 set, 10 minutes of movement

Examples: Jump Rope, Incline Treadmill March, Walking, Spin Bike, Rowing

​Exercise 1:

4 sets 12 reps :30-:45 rest between sets

Cable OR Banded Lat Pull-Downs

Tricep Cable/Band Extensions

Exercise 2:

4 sets 8-10 reps :45-:60 rest between sets

Dumbbell Lateral Raise

Dumbbell Bulgarian Split Squats

Reverse Grip Pull-ups

Exercise 3:

4 sets 10-12 reps :45-:60 rest between sets

Back Squats

Heel Elevated Dumbbell Squats

Dumbbell Sumo Squats

Mobility:

2 sets 3 reps ea side

Couch Stretch (:45)

Shin Box

Warm-Up

3 sets

1:00 ​Moderate Cardio (Bike, Row etc)

3-5 Inch-Worms

10 Plate ground to over-head

5 Side Lunges

Exercise 1:

3 sets 12 reps :30-:45 rest between sets

Dumbbell Bench Press

Single Arm Dumbbell Row

Exercise 2:

3 rounds for time

12 Dumbbell Deadlifts

9 Dumbbell Squat Cleans

6 Burpees Over Dumbbell

Exercise 3:

4 rounds for quality

15-20 Sit-Ups

5-7 Jefferson Curls

12-15 Ring Rows

Cool Down:

1 round :60 each

Dead Hang

Scorpians

Day 4: 

Warm up

2 sets 6 reps no rest between sets

Full Body Wave

Shin Box Extension

Exercise 1:

3-4 sets 6-8 reps :30-:45 rest between sets

Kettlebell Swing 

Kettlebell Single Arm Clean > Swing Snatch > Windmill

Kettlebell Close-Grip Row

Exercise 2:

2-3 sets 8 reps :30-:45 rest between sets

Kettlebell Russian Twist

Kick Through Switches

Swing Sets

Cool Down:

1-2 sets 4 reps :30-:45 rest between sets

Spinal Rolls

Shoulder Threads

Warm-Up

3 sets :45 each way

Side Step Sled Pull Left

Side Step Sled Pull Right

Reverse Drag Sled Pull

*If no sled do on incline treadmill @ a walking pace

Exercise 1:

3-4 sets 6-8 reps :30-:45 rest between sets

Feet Elevated Dumbbell or Kettlebell Sumo Deadlift

Half Kneeling Kettlebell Clean to Press

Single Leg Foot Elevated on Bench Glute Bridge

Exercise 2:

4 sets 15-20 reps :30-:45 rest between sets

Step-Ups

Leg Lifts (On bench)

Spider Man Elevated (Hands on bench) Push-Ups

Exercise 3:

3 sets :45 ea movement no rest between sets

Traveling Jump Squats

Cossack Sways

Reverse Grip Pull-Ups

Cool Down

1 set

Nasal Breathing Savasana

Set your intentions for the rest of the day