Day 1: LEGS & CORE
METCON (3 total rounds for time):
20 Dumbbell Step Ups (alternating legs)
20 Goblet Squats
60 High Knees (per leg)
20 Overhead Walking Lunges
20 Plie Squat Hold with Calf Raises
60 Mountain Climbers (per leg)
20 Cossack Squats (alternating)
20 Deadlifts
30 Jump Squats
Week 1: 20:27 (with 25 lb. dumbbells)
Week 2: 19:47 (with 25 lb. dumbbells)
Week 3: 18:58 (with 25 lb. dumbbells)
Week 4: 18:43 (with 25 lb. dumbbells)
Week 1: 20:27 (with 25 lb. dumbbells)
Week 2: 19:47 (with 25 lb. dumbbells)
Week 3: 18:58 (with 25 lb. dumbbells)
Week 4: 18:43 (with 25 lb. dumbbells)
Finisher (1-3 rounds):
BOSU Plank (1 Minute)
20 Hanging Knee Raises
V Sit (I Minute)
20 Mermaid Crunches (10 each side)
30 minutes steady state cardio
Day 2: CHEST, DELTOIDS & TRICEPS
Dumbbell AMRAP (25 minutes week 1 & 2, 30 minutes week 3 & 4):10 Stability Ball Row & Rotation (wk 1: 5 lb. dumbbells)
10 Dumbbell Push Ups to Renegade Rows (wk 1: 12 lb. dumbbells)
20 Dumbbell Thrusters (wk 1: 12 & 10 lb. dumbbells)
20 Dumbbell Chest Press (wk 1: 20 lb. dumbbells)
20 Tricep Dips
20 minutes intervals (15, 30, 45, 60, 75, 90, 60, 45, 30, 15)
Week 1: 6 rounds + rows, push ups, thrusters
Week 2: 7 rounds
Week 3: Added 20 lateral raise (10 lb. dumbbells) and 20 overhead tricep press (20 lb. dumbbell) per round - 7 rounds
Week 4: (same as Week 3) 7 rounds + rows, push ups
Day 3: GLUTES
Superset (40 reps x 2 sets):
Barbell Hip Thrusts
Lying Banded Leg Lift (20 each side)
Superset (15 reps x 4 sets):
Sumo Deadlift
Bulgarian Pause Split Squat (each leg)
Circuit (4 rounds)
Kettlebell Wide-Legged Squat - 15
Kettlebell Stiff-Legged Deadlift - 15
Kettlebell Swing - 15
Sprint - 30 seconds
Superset (20 reps each leg x 3 sets):
Cable Lateral Leg Lift
Cable Glute Kickback
12 minutes EMOM:
15 Burpees
40 Plie Squat Jumps
40 Plank Jacks
40 Lunge Jumps (each leg)
Day 4: BACK, BICEPS
Barbell TNG (5 rounds of 5 reps each):Overhanded Row
Bicep Curl
Deadlift
200 Meter Row
Underhanded Row
Drag Curl
Behind the Back Raise
200 Meter Row
Superset (3 rounds):
Pull Ups (to failure)
Cable High Row (8-10)
