Upper body Workout
Skipping warm up minimum 5 minutes
Then do all 6 push and pull exercises below back to back, rest pause when needed. Repeat 3-4 rounds
PUSH
-Pike push up 1 min
-3 Decline push ups/3 push ups /3 Incline push ups keep rotating for 1 min
-Cobra push ups 1 min
PULL
-Pull ups 1 min
-Human pull over’s 1 min
-Inverted chin curls 1 min
Once you’ve completed 3-4 rounds of above move on to some finishers
FINISHERS (repeat three rounds of the below or any finishers of your choice)
-Burpees 20 seconds on 10 seconds rest
-Ski jumps 20 seconds on 10 seconds rest
-High knees 20 seconds on 10 seconds rest
LOWER BODY WORKOUT
Skipping warm up minimum 5 minutes
Then do all 6 exercises below back to back, rest pause when needed. Repeat 3-4 rounds
ANTERIOR LOWER
-Alt single leg box squats 1 min
-1 ½ bottomed out squats 1 min
-Jump squats 1 min
POSTERIOR LOWER
-Alt. single leg heel touch squats 1 min
-Sprinter lunges 1 min
-Plyo sprinter lunges 1 min
Once you’ve completed 4 rounds of above move on to the
finishers
FINISHERS (repeat three rounds of the below or any finishers of your choice)
-Burpees 20 seconds on 10 seconds rest
-Ski jumps 20 seconds on 10 seconds rest
-High knees 20 seconds on 10 seconds rest
ABS WORKOUT
Do the following exercises back to back, as little rest as possible
between exercises. Complete 2 rounds if you looking for a solid
15 minutes of ab work to ad to your workout
Scissor leg raises 1min
Knee to elbow lifts 1 min p/side
Leg lifts 20 p/side
Ski jumps 1 min
Plank builders 30 sec
Spidermans 30
Side to side bunny hops 1min
Black widow knee slides 1min