Upper body

5 minute bike warm up

15 heavy rows (machine) 15 bent over rows (free weights)

15 heavy bicep curls (free weights)

15 lay pull downs (machine) (Moderate to heavy weight)

4 rounds

5 minute bike

4 different ab workouts (25 of each)

LOWER BODY

5 minute bike

20 heavy deadlifts

20 heavy leg presses

100 standing squats in spot (No weights)

Hop squats with weights 20-18-16-14

Dead lift into squat with weights 20-18-16-14

Standing lunge kicks out 20-18-16-14

20-18-16-14 = amount of workouts each set

END WITH TREADMILL SPRINTS

6.0 speed (30 seconds)

7.0 speed (30 seconds)

8.0 speed (30 seconds)

9.0 speed (30 seconds)

Upper Body & Core Day

5 push up

Seated rows (Use max weight for each set)

20-18-16-14

5 push ups

Over head pulls Use max weight for each set 20-18-16-14

5 push ups

Shoulder press Use max weight for each set20-18-16-14

5 push up

Tricep pulls Use max weight for each set 20-18-16-14

50 mountain climbers

25 bench abs

50 mountain climbers

25 bench abs

50 mountain climbers

25 bench abs

50 mountain climbers

25 bench abs

Bench abs can be any abdominal move on a bench. Examples are provided in the workout videoas

END WITH TREADMILL SPRINTS

7.0 speed (30 seconds or 1 minute)

8.0 speed (30 seconds or 1 minute)

9.0 speed (30 seconds or 1 minute

10.0 speed (30 seconds or 1 minute)

Lower Body

Sumo Deadlifts 14-12-10

Kettle bell stiff leg dead lifts 20-18-16

Kettle bell lunges 20-18-16 (each leg)

Hip thrusters 4 x 25

Single leg press 4 x 25

Leg press 4 x 25

END WITH TREADMILL SPRINTS

7.0 speed (30 seconds or 1 minute)

8.0 speed (30 seconds or 1 minute)

9.0 speed (30 seconds or 1 minute

10.0 speed (30 seconds or 1 minute)

Resistence Band workout

100 hop squats with band over knee

100 jump ropes with band around ankle

50 squat pulses with band

50 (each leg) one leg pulses (holding the wall, bend one leg at the knee, outwards and back in to touch the opposite knee

50 leg lifts ( wrap band just below the knee. On all fours extend one leg straight. Pulse up and down) *each leg

repeat routine twice

5 x 10 band planks (With band around wrists. In a plank, walk hands to the left and right to extend the band adding resistance

Core work (repeat 2x)

25 plank reaches (in plank position tapping wall with alternating hands)

100 mountain climbers

25 ab finishers

25 ab tucks (seated bringing elbows to knees)

Cardio Kick #1

100 reverse jumps

100 weighted jumping jacks (use '2' 5lb free weights)

50 jump squats

50 high knees

25 burpees

50 forward back hop squats (use resistance band)

100 reverse jumps

Cardio kick #2

30 min Treadmill kick

15 incline, 3.4-4.0 speed

1 min (jog) or hands free up kill power walk

1 min power walk (holding on)

Leg Day

Always start with a 10 min warm up and refer to cardio day workout

25 hop squats

25 weighted squats (10-15lb weight)

25 standing lunges

25 weighted lunges (2 10-15lb weights in each hand)

50 jumping jacks

Core work

25 plank reaches (in plank position tapping wall with alternating hands)

100 mountain climbers

25 ab finishers

25 ab tucks (seated bringing elbows to knees)

25 knee to nose touches in plank position

Upper body

25 push-ups

25 triceps dips

shoulder press 4sets (using 10-15lb weights)

bicep curls 4sets (using 10-15lbs weights)

Warm up

(5)50 meter sprints

Legs (repeat 2x)

25 squats in the spot

25 back lunges (left leg)

24 back lunges (right leg)

50 mountain climbers

Core work (repeat 2x)

25 plank reaches (in plank position tapping wall with alternating hands)

100 mountain climbers

25 ab finishers

25 ab tucks (seated bringing elbows to knees)

Upper body (repeat 2x)

15 push-up

plank walks side-to-side (in plank position walk hands and feet to the left, then to the right)

50 mountain climbers