Day 1:
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
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Day 2:
Warm-Up
1 set
10 minutes 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
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Day 3:
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
Dead Hang
Scorpians
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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
2-3 sets 8 reps :30-:45 rest between sets
Exercise 2:
Kettlebell Russian Twist
Kick Through Switches
Swing Sets
1-2 sets 4 reps :30-:45 rest between sets
Cool Down:
Spinal Rolls
Shoulder Threads
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Day 5:
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
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Repeat this for 4-6 weeks!
Remember to always consult a physician before starting any fitness regimen
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