Auxiliary Menu

Upper Body Strength:

1) 5-6 sets:

Single DB Bench Press x 12 (6 each arm)

Single DB Bent Over Rows x 12 (6 each arm)

2) 5-6 sets:

Double DB Bench Press x 8

Double DB Bent Over Rows x 8

3) 5-6 sets:

Single DB Curls x 12 (6 each arm)

Single DB Tricep Kickbacks x 12 (6 each arm)

Lower Body Strength:

1) 4-5 sets:

Single DB Bulgarian Squats x 10 (5 each leg, hold DB in front, VIDEO)

Linear Lunge to Hold x 10 (5 each leg, VIDEO)

2) 4-5 sets:

Russian KB Swings x 10 @AHAP (As Heavy As Possible)

Lateral Lunge to Hold x 10 (5 each leg, VIDEO)

3) 4-5 sets:

Double KB Front Rack Squats x 12

Wall Sits x 30 seconds

4) 4-5 sets:

Single KB Suitcase Deadlift x 10 (5 each side, VIDEO)

Wall Sit Leg Extension x 10 each leg (VIDEO)

Core Strength:

1) 5 sets:

Weighted Planks x 30 seconds (VIDEO)

Supermans x 12 (VIDEO)

2) 5 sets:

Russian Twists x 20 (10 each way, VIDEO)

KB Side Bends x 12 (6 each way, VIDEO)

3) 5 sets:

Lying Straight Leg Raises x 12 (VIDEO)

Double Leg Glute Bridge Hold x 30 seconds (VIDEO)

4) 5 sets:

Scissor Kicks x 20-30

Single Leg Glute Bridge x 15 seconds each side (VIDEO)

5) 5 sets:

KB Windmills x 10 (5 each way, VIDEO)

Single Leg Footprints x 10 (5 each way, VIDEO)

6) 5 sets:

Hollow Flutter Kicks x 20-30

Single Leg Linear Swings x 10 (5 each way, VIDEO)

7) 5 sets:

Side Planks x 15 seconds each side

Single Leg Lateral Swings x 10 (5 each way, VIDEO)

8) 5 sets:

AbMat Sit-ups x 15-20

Prone Ts x 12 (VIDEO)

Cardio/Endurance:

1) In/Outs

*pick your modality: run, row, bike

4-5 Rounds:

2 minutes EASY EFFORT

1 minute MODERATE EFFORT

30 seconds HARD EFFORT

2) Intervals #1

*pick your modality: run, row, bike

Every 2 minutes for 12-14 minutes:

30 seconds all out sprint

3) Long Slow Distance:

*pick your modality: run, row, bike

12-15 minutes slow and steady

4) Intervals #2

*pick your modality: run, row, bike

Every 3 minutes for 12-15 minutes:

500m Row, 400m Run or 20/15 calorie bike