Day 01
Monday
DECK OF CARDS CHEST & BACK
DECK OF CARDS CHEST & BACK
CORE WARMUP
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps 3 minutes Supermans: Max reps 3 minutes
PUSH-UPS & PULL-UPS OR BODYWEIGHT ROWS OR BAND PULLDOWNS
*Or a combo of all of them
1/2 to full Deck of Cards depending on level Match Reps per card
Ace is 11 Jack, Queen, King - 10 9 thru 2
CORE FINISHER: 2 SETS
Full Sit-ups: 5 minutes Supermans: 3 minutes Plank: 2 minutes
WALKING LUNGES
400 Meters of Lunges or 12-15 minutes 800 meters of Lunges or 24-30 minutes
Day 02
Tuesday
SHOULDER & ARM GAUNTLET
SHOULDER & ARM GAUNTLET
CORE WARMUP
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps 3 minutes Supermans: Max reps 3 minutes
5 EXERCISES, 5 ROUNDS
Round One: 30 reps Round Two: 20 reps Round Three: 10 reps Round Four: 20 reps Rounds Five: 30 reps
Bench Dips Iso Bicep Curls Face Down Shoulder Press & Around the Worlds (both) Bodyweight Skulls Single Arm Biceps Isometrics
CORE FINISHER: 2 SETS
Full Sit-ups: 5 minutes Supermans: 3 minutes Plank: 2 minutes
WALKING LUNGES
400 Meters of Lunges or 12-15 minutes 800 meters of Lunges or 24-30 minutes
Day 03
Wednesday
LEGZ ON LEGZ
LEGZ ON LEGZ
CORE WARMUP
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps 3 minutes Supermans: Max reps 3 minutes
5 SETS
Isometric Squats & Regular Squats 1 minute wall sit 30 reps deep
5 SETS
Isometric Lunges & Front Foot Elevated 1 minute each side 20 reps Front Foot Elevated
5 SETS
Isometric Calves & Regular 1 minute Calf Raises Standing Hold at Top 25 Regular reps
CORE FINISHER: 2 SETS
Full Sit-ups: 5 minutes Supermans: 3 minutes Plank: 2 minutes
WALKING LUNGES
400 Meters of Lunges or 12-15 minutes 800 meters of Lunges or 24-30 minutes
Day 04
Thursday
O.G CHEST & BACK SUPERSETS
O.G CHEST & BACK SUPERSETS
CORE WARMUP
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps 3 minutes Supermans: Max reps 3 minutes
3-5 SETS
Super Wide Pull-ups: To Failure Super Wide Push-ups - To Failure
2 minutes rest
3-5 SETS
Narrow Chin-ups - To Failure Diamond Pushups - To Failure
2 minutes rest
3-5 SETS
Bodyweight Rows: 20 reps Isometric Push-ups - To Failure
CORE FINISHER: 2 SETS
Full Sit-ups: 5 minutes Supermans: 3 minutes Plank: 2 minutes
WALKING LUNGES
400 Meters of Lunges or 12-15 minutes 800 meters of Lunges or 24-30 minutes
Day 05
Friday
FULL BODY 30 MINUTE MAX FRIDAY
FULL BODY 30 MINUTE MAX FRIDAY
Push-ups: 3 minutes max reps (keep track) Pull-ups: 3 minutes max reps (keep track) Ab Wheels: 3 minutes max reps (keep track) Supermans: 3 minutes max reps (keep track) Full Sit-ups: 3 minutes max reps (keep track) Squats Deep (narrow): 3 minutes max reps (keep track) Face Down Around the Worlds: 3 minutes max reps (keep track) Calf Raises: 3 minutes max reps (keep track) Reverse Crunches: 3 minutes max reps (keep track) Bridge: 3 minute hold
WALKING LUNGES
400 Meters of Lunges or 12-15 minutes 800 meters of Lunges or 24-30 minutes
Day 06
Saturday
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps 3 minute Supermans: Max reps 3 minutes
WALKING LUNGES
400 meters of Lunges or 12-15 minutes 800 meters of Lunges or 24-30 minutes
Day 07
Sunday
Crunches: Max reps in 5 minutes Bicycle Crunches: Max reps 3 minute Supermans: Max reps 3 minutes
WALKING LUNGES
400 meters of Lunges or 12-15 minutes 800 meters of Lunges or 24-30 minutes