Strength 4.0
2 supersets of:
Side-hover clam shell - 10 each side
Kettlebell Windmill - 8 each side
3 sets of each superset:
5 at 5/5 tempo, 10 at 1/1 tempo:
Kneeling Upright Row 15#
Kettlebell Narrow Squat 35#
10/side Kettlebell lateral squat with overhead press 15#
4/side bear crawl hip escape
Ascending Ladder up to 5 reps/side (1 of each, 2 of each, 3...):
kettlebell lateral squat/push press/pass through - rest 30s then repeat for a total of 3 rounds - 15/20#
Skydiver - 10 reps
Rock the cradle - 10/side
Finisher: all exercises back to back with no rest for 30s each
HIIT 3.0
2 supersets of:
Alternating banded lateral lunge + side bend - 4/side
Alternating bench hip flexor stretch + spinal twist - 4/side
Tabata 1 (20/10 x 4 (or more)):
Bench switch climber (right, left) + toe taps (right, left)
90s: Bench double squat pulse + double lunge pulse + bench lateral ladder run
Tabata 2: (20/10 x 4 (or more)):
Alternating Lateral Lunge touch down + jump squat
90s: Alternating bench lunge + front kick + 4 mountain climbers
3 minute ladder: every round add one box jump until time:
1 burpee push up, 1 box jump (11 box jumps)
bench reverse crunch
face pulls
Finisher: all exercises back to back with no rest for 30s each
Strength 5.0
2 supersets of:
Pointer elbow spinal twist 4/side
seated hollow with banded wide row - 10
3 supersets of:
lateral raise + isometric hold 4/side + 8 both sides together 10#
renegade row + kneeling biceps curl (half + whole) - 8 reps 15#
deadlift - 15 75#
one arm dumbbell biceps curl + isometric hold 4/side + 8 together 15#
sumo squat, biceps, overhead, calf raise - 10 35#
banded ham curl 15/leg
5 rounds x 4 reps of:
row (palms facing) 10#
upright row 10#
reverse fly 10#
up downs
rest 30 seconds then repeat for a total of 3 sets
3 sets of:
Reverse table hold or march 30s
Wall squat 30s
Finisher: all exercises back to back with no rest for 30s each
HIIT 4.0
2 supersets of:
30s single knee drive
60s inchworm + hip stretch + chest stretch
30s/15s x 4 of each set:
Skater 4 reps
lateral shuffle 4 reps
high knee run 4 reps
squat jack 4 reps
lateral bear crawl 4 (per side)
mountain climber 4 (per side)
inchworm squat jump 4 reps
triceps push up 4 reps
90s lateral high knee + squat jump + surfer
rest 45s
60s lateral high knee + squat jump
rest 30s
30s lateral high knee run
rest 15s
15s high knee sprint
2 rounds of:
bird dog 2/side
side plank crunch right 4
bird dog 2/side
side plank crunch left 4
Strength 6.0
2 sets:
8 - Banded single leg squat and leg lift
10/side - side hover slider kick
3 sets:
8/side - Bench single leg deadlift + deficit lunge
30s slider bench bear crawl push up
12 flat bench dumbbell pullover
12 dumbbell deadlift high pull
12 flat bench chest flye
30s flat bench crunch hold + scissor
1 min/side bench double pulse squat + double pulse back step lunge + press on lunge
30s bench push up
repeat for a total of 3 rounds
10/side elevated single leg bridge lift
30s hollow rock
Strength 7.0
2 sets:
8 Hip Drive + camel stretch
8/side side hover + leg slide
3 sets:
8/side Dumbbell Bulgarian Split Squat 20#
10 Dumbbell Double-Leg Hip Bridge + Chest Press 25# (+)
6/leg Slider Lateral Lunge/Back-Step Lunge
10 (@ 3:1 tempo) Flat-Bench Dumbbell Chest Flye 25#
1 minute Dumbbell Bench Back-Step Lunge + Single-Leg Deadlift (left) 25#
30 seconds Bear-Crawl Slider Push-Up
1 minute Dumbbell Bench Back-Step Lunge + Single-Leg Deadlift (right) 25#
30 seconds Bear-Crawl Slider Push-Up
8/arm Hover + Arm Slide
HIIT 5.0
2 sets:
4/side Walking Lunge With Spinal Rotation
6 Inchworm + Chest Stretch
Perform each move combo for 90 seconds, adding a rep to each move with each round. Rest 30 seconds, then for the next 90 seconds, subtract a rep with each round:
Knee Drive (right/left)
Speed Jack
Butt Kick (right/Left)
Rotating Side Plank
Triceps Push-Up
Drop Squat
Lunge/Front Kick (left) + Jack
Lunge/Front Kick (right) + Jack
Lateral Shuffle
Sprint Climber
Ladder up, adding a rep to each move, for 60 seconds, then rest 30 seconds. Ladder down, subtracting a rep from each move, for 60 seconds, then rest 30 seconds. Then ladder up and down (pyramid) for 120 seconds:
High Knees
180-Degree Squat Jump
Half-Burpee
3 sets:
10 Swimmer Flutter Kick
10 v-ups
Strength 8.0
2 rounds:
Alternating banded lateral lunge + side bend - 4/side
Alternating banded lateral lunge + side bend - 4/side
bird dog 2/side
side plank crunch right 4
bird dog 2/side
side plank crunch left 4
3 sets:
10 Bent-Over Biceps Row/Wide Row Combo 20#
4/side + burnout One-Arm Isometric Biceps Curl 15#
10/side Pistol squats
8/side Alternating Lateral Squat + Halo 25#
8/side + burnout Lateral Lunge Overhead Press + Triceps Extension 20#
10 Lying slider leg curls
3-5 sets:
3/side + 3 together Isometric One-Arm Shoulder Press 20#
4 Triceps Push-Up Jack
5/side Alternating Lateral Squat + Halo 25#
6 Deadlift to High-Pull 25#
3 sets:
30s Reverse Table Hold or March
30s wall sit
HIIT 6.0
3 sets:
4/side Single-Leg Elevated Hip Bridge
4/side Walking Lunge + Spinal Rotation
60s Alternating Lateral Lunge Touchdown + Straight Jump
Bench Mountain Climber 30/15
Bench Mountain Climber + Squat 180-Degree Jump 60/30
Bench Mountain Climber + Squat 180-Degree Jump + Sprint 90/45
Bench Mountain Climber + Squat 180-Degree Jump + Sprint + Tuck Jump 180 120/60
60s Side Climber (left/right) + Push-Up
Skater (right/left) 30/15
Skater (right/left) + Bench Run 60/30
Skater (right/left) + Bench Run + Burpee 90/45
Skater (right/left) + Bench Run + Burpee + V-Jump 180 120/60
2 min:
2/side Alternating Lateral Lunge Touchdown + Straight Jump
4 Side Climber (right/left) + Push-Up
3 rounds:
banded bird dog 8/right
side plank crunch right 8
banded bird dog 8/left
side plank crunch left 8
Strength 9.0
2 sets:
10 (one per leg then one together) Banded Hip Abduction
10 Hollow Hold + Wide Band Row
3 sets:
Kettlebell/Dumbbell Kneeling Upright Row (15, 12, 8-10) 10#, 15#, 20#
Dumbbell Squat Curl + Overhead Press (15, 12, 8-10) 10#, 15#, 20#
10/side Lateral Lunge/Lawn-Mower High Row Combo 20#
8/side Bear-Crawl Row 20#
Perform the moves back-to-back for three sets. Rest 30 seconds. Repeat for three rounds.
4 Bent-Over Row + Squat Clean-and-Press 20#
4 Overhead Dumbbell/Kettlebell March 20# (1)
3 rounds:
banded bird dog 8/right
side plank crunch right 8
banded bird dog 8/left
side plank crunch left 8
No comments:
Post a Comment