Α. Warm-up
A1. Warm-up routine
A2. For form
2 rounds of
8 sit-ups
6 push-ups or knee push-ups*
4 burpees
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B. Workout Of Day
20 Minutes of
20 sit-ups
15 push-ups or knee push-ups*
10 burpees
Notes
Use a pair of dumbbells and a mat. With a running clock perform as many reps as you can of the sequence 20 sit-ups + 10 thrusters + 15 push-ups/knee push-ups + 10 burpees + 5 man-makers + 20 sit-ups …etc in 20 minutes. Move steadily through the total volume with focus on breathing well. If needed break the thrusters or push-ups into manageable sets.
*Prefer to go with knee push-ups if you can’t perform 15 regular push-ups when fresh.
Advanced: 10/7,5kg
Beginners: 7,5/5kg
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C. Accessory Work
C1. 3 sets of
20 Gorilla rows with dumbbells
Rest 45-60 seconds between sets
C2. 3 sets of
15-20 cyclist squats with kettlebell
Rest 60 seconds between sets
C3. 3 sets of
21s (7-7-7) hammer curls with dumbbells
Rest 60 seconds between sets
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D. Stretching
Α. Warm-up
A1. Warm-up routine
A2. Run, 3 minutes @ easy pace
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B. Workout Of Day
For time
Run, 2km
50 down-ups
Run, 2km
Notes
Perform 2000 meters run + 50 down-ups + 2000 meters run. Run a 2000-meter round distance or 2×1000 meters go-return distances to the exercise point. Keep a comfortable, sustainable pace on the run and move steadily on the down-ups with focus on breathing well.
Beginners: Run, 1200-1600 meters each time
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C. Core Strength
24.20.16.12 reps of
Rest as needed between exercises
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D. Stretching
Α. Warm-up
A1. Warm-up routine
A2. For form
2 rounds of
6 floor chest presses with dumbbells
6 sumo deadlifts high pull with kettlebell
8 jumping jacks or 16 single-unders
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B. Workout Of Day
20 Minutes of
20 leg raises
15 floor chest presses with dumbbells
15 sumo deadlifts high pulls with kettlebell
20 jumping jacks or 40 single-unders
Notes
Use a pair of dumbbells, a kettlebell, a jump rope and a mat. With a running clock perform as many reps as you can of the sequence 20 leg raises + 15 floor chest presses + 10 jumping squats + 15 sumo deadlifts high pulls + 20 jumping jacks/40 single-unders +20 leg raises …etc in 20 minutes. Move steadily through the total volume with focus on breathing well. If needed break the floor chest presses or/and sumo deadlifts high pulls into manageable sets. Go with with jumping jacks if you don’t have a jump rope.
Advanced: 12,5/7,5kg dumbbells – 20/12kg kettlebell
Beginners: 10/5kg dumbbells – 16/8kg kettlebell
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C. Accessory Work
C1. 3 sets of
12-15 (each leg) B stance Romanian deadlifts with dumbbells
Rest 45-60 seconds between sets
C2. 3 sets of
10 single-leg Dragon flag (5 each leg)
Rest 45-60 seconds between sets
C3. 3 sets of
20 lying leg raises with plate or dumbbell (10 each leg)
Rest 45-60 seconds between sets
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D. Stretching
Α. Warm-up
A1. Warm-up routine
A2. For form
6 renegade rows with dumbbells
4 hang snatches with dumbbells
6 reverse lunges with dumbbells
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B. Workout Of Day
18 Minutes of
12 renegade rows with dumbbells
8 hang snatches with dumbbells
12 reverse lunges with dumbbells
16 knee tucks
Notes
Use a pair of dumbbells and a mat. With a running clock perform as many reps as you can of the sequence 12 renegade rows + 8 hang snatches + 12 reverse lunges + 16 knee tucks + 12 renegade rows …etc in 18 minutes. If needed break the dumbbell exercises into manageable sets that will allow you to move constantly and steadily through the total volume.
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C. Core Strength
3-4 sets of
15 hollow rocks
30 seconds, Arch hold
Rest 45-60 seconds between sets
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D. Stretching
Α. Warm-up
A1. Warm-up routine
A2. For form
2 rounds of
2 devils presses with dumbbells
6 down-ups
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B. Workout Of Day
17 Minutes of
4 devils presses with dumbbells
12 down-ups
Notes
Use a pair of dumbbells. With a running clock perform as many reps as you can of the sequence 4 devils presses + 8 push presses + 12 down-ups + 16 cross mountain climbers + 4 devils presses …etc in 17 minutes. If needed break the dumbbell exercises into manageable sets that will allow you to move constantly and steadily through the total volume.
Advanced: 12,5/7,5kg
Beginners: 7,5/5kg
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C. Accessory Work
Upper body
C1. 3 sets of
10 lateral raises with dumbbells
10 front raises with dumbbells
10 bicep curl and press with dumbbells
Rest 60 seconds between sets
C2. 2 sets of
Max reps of
Rest 45-60 seconds between sets
or
Lower body
C3. 3 sets of
30 split squats with dumbbells (15 each leg)
10 curtsy lunges with kettlebell (5 each side)
Rest 60 seconds between sets
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D. Stretching
REST DAY