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WARMUP POSTERIOR CHAIN & CORE: 2 SETS
Ab Wheels: 10-25 reps
Single Leg Deadlifts: 15-20 reps
4 SET SUPERSET
3-Way Pause Pushups (break at elbows, halfway, right above ground): 10-20 reps
1 Minute Alternating Stationary/Walking Lunges
4 SET SUPERSET
Double Bent Over 3-way Rows (palms down, neutral, up): 15 reps each way
1 Minute Bodyweight Squat Hold
2-3 SET SUPERSET
DB Incline Fly: 50 reps
1 Minute Plank
3 SETS
DB Upright Rows: 25 reps
DB Weighted Crunches: 25 reps
Oblique Side Grabs: 20 reps per side
CONDITIONING
1 Mile Run for Time
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Core Warmup: 3 SETS
Bridge: 1 Minute
Bicycle Crunches: 1 Minute
ARM MADNESS: 3-5 ROUNDS
Round one 50 reps
Round two 30 reps
Round three 20 reps
Round four - 10 Reps
Rounds five - 20 reps
Band pushdowns or DB Skullcrushers
OH Band or DB Tricep Extension
Standing DB Curl
DB Elbows-out Press
Chair Dips
Seated DB Curl 90-degree down to hips
CONDITIONING
Advanced: 400-800 meters
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: Walk 20 minutes on 15-20% Incline
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10 Minutes Walking Lunges with as heavy as possible dumbbells
Core Superset: 3 SETS
DB Weighted Crunches: 15-20 reps
1 Minute Plank
CONDITIONING (ADD DUMBBELLS)
Advanced: 400-800 meters
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: Walk 20 minutes on 15-20% Incline
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WARMUP POSTERIOR CHAIN & CORE
Weighted Crunches: 25 reps
DB Stiff Leg Deadlifts: 15-20 reps
5 SETS OF 10 REPS
Push-up + Row
(Push-up, DB Row Right, DB Row Left)
5 SET SUPERSET
DB Double Arm Rows: 15 reps
DB Neutral Grip Bench: 20 reps
3-5 SET SUPERSET
DB Flat Bench Press 20-25 reps
DB Reverse Fly
2-3 SET SUPERSET
Leg Lifts: 30-60 seconds
Russian Twists: 50 total reps
CONDITIONING
Advanced: 400-800 meters
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: Walk 20 minutes on 15-20% Incline
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5 SET SUPERSET
DB Seated Neutral Press: 15 reps
DB Full Front Raises: 20 reps
5 SET SUPERSET
DB Incline Curls: 28 Method
DB Incline Skullcrushers: 28 Method
3-5 SET SUPERSET
Close-stance Pushups: 25 reps
Lateral Raises: 25 reps
4 SET SUPERSET
Regular Plank: 45 seconds
Side Plank Right: 45 seconds
Side Plank Left: 45 seconds
CONDITIONING
Advanced: 400-800 meters
Intermediate: 5-10 minutes of lunges
Beginner to Intermediate: Walk 20 minutes on 15-20% Incline
