Α. Warm-up
A1. Warm-up routine
A2. For form
2 rounds of
4 ground to overhead with dumbbells
4 push-ups
20 single-unders or 10 jumping jacks
—
B. Workout Of Day
18 Minutes of
15 V sit-ups
12 ground to overhead with dumbbells
9 push-ups
60 single-unders or 30 jumping jacks
Notes
Use a pair of dumbbells, a jump rope and a mat. With a running clock perform as many reps as you can of the sequence 15 V sit-ups + 12 ground to overhead + 9 push-ups + 60 single-unders/30 jumping jacks + 15 V sit-ups ….etc in 18 minutes. Move steadily and continuously throughout the total volume with smooth transitions between exercises.
—
C. Accessory work
C1. Upper body
4 sets of
20 renegade rows with dumbbells
Rest 60 seconds between sets
Or
C2. Lower body
4 sets of
20 glute bridges with dumbbell
10 goblet squatss
Rest 60 seconds between sets
—
D. Stretching
Α. Warm-up
A1. Warm-up routine
A2. For form
Run, 200 meters
10 jump squats
10 down-ups
—
B. Workout Of Day
For time
Run, 1000 meters
Run, 1000 meters
50 down-ups
Notes
Perform 1000 meters run + 50 jumping squats + 1000 meters run + 50 down-ups. Run a round 1000-meter distance or 500-meter go-return distances always returning to the spot for the jumping squats/down-ups. Maintain a steady, sustainable pace throughout the total volume (both running and exercises).
—
C. Core Strength
4 sets of
40 seconds, Sit-ups
40 seconds, Heel touches
40 seconds, Starfish crunches
40 seconds, Russian twists
Rest 20 seconds between exercises
Rest 60 seconds between sets
—
D. Stretching
Α. Warm-up
A1. Warm-up routine
A2. For form
2 rounds of
10 toe touches
—
B. Workout Of Day
20 Minutes of
12 push presses with dumbbells
14 toe touches
Notes
Use a pair of dumbbells, a kettlebell and a mat. With a running clock perform as many reps as you can of the sequence 8 goblet squatss + 10 kettlebell swings + 12 push presses + 14 toe touches + 8 goblet squatss ….etc in 20 minutes. Move steadily throughout the total volume, if needed break an exercise into no more than 2-3 sets with short rest between.
—
C. Accessory work
C1. Upper body
4 sets of
8-12 pike push-ups
12-15 bent-over rows
Rest 60 seconds between sets
Or
C2. Lower body
3 sets of
20 split squats with dumbbells (10/10 each leg)
Rest 20 seconds
40 seconds, Wall squat hold
Rest 60 second between sets
—
D. Stretching
Α. Warm-up
A1. Warm-up routine
A2. For form
10 side lunges (5/5 each leg)
30 single-unders or 15 jumping jacks
—
B. Workout Of Day
17 Minutes of
20 side lunges (10/10 each leg)
60 single-unders or 30 jumping jacks
Notes
Use a pair of dumbbells and a jump rope. With a running clock perform as many reps as you can of the sequence 5 man-makers + 20 side lunges + 30 mountain climbers + 60 single-unders/30 jumping jacks + 5 man-makers ….etc in 17 minutes. Move steadily and continuously throughout the total volume with smooth transitions between exercises
—
C. Core Strength
4 sets of
30 seconds, High plank
30 seconds, Elbows plank
30 seconds, Side plank raises
Rest 30 seconds betweens sets
—
D. Stretching
Α. Warm-up
A1. Warm-up routine
A2. For form
2 rounds of
5 floor chest presses with dumbbells
5 down ups
5 push-ups
10 knee tucks
—
B. Workout Of Day
20 Minutes of
15 floor chest presses with dumbbells
10 down-ups
10 push-ups
15 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 15 floor chest presses + 10 down-ups + 15 jumping squats + 10 push-ups + 15 knee tucks + 15 floor chest presses ….etc in 20 minutes. Move steadily and continuously throughout the total volume with smooth transitions between exercises.
—
C. Accessory Work
C1. Upper body
4 sets of
12 bent-over rows with dumbbells
8 shoulder presses with dumbbells
Rest 60 seconds between sets
Or
C2. Lower body
4 sets of
20 side lunges
20 alternating reverse lunges
Rest 60 seconds between sets
—
D. Stretching
REST DAY