May 2020

Strength 1.0

10 reps x 2

bridge

back extension

15 reps x 3

db static lunge (per leg) - 25/35#

db narrow to wide row (each) - 15#

15 reps x 3

single leg deadlift to single arm row - 25#

push up to plank jack

2 minutes ladder up (1, 2, 3...) then 2 minutes ladder down (4, 3, 2, 1)

renegade row - 25#

lunge with bicep curl - 15#

10 reps x 3

bridge + double leg drop + overhead crunch - 15#

bicep curls - 20#

Finisher:

each above exercise for 30 seconds, back to back with no breaks

HIIT 1.0

10 reps x 2

walking lunge with knee drive

skydiver

30s on/15s off x 4

switch lunge + shuffle

switch climber + frog jump

diagonal pulse traveling squat jump

plank walk with hover jack

30s back to back x 2

jump lunge jump squat lunge burpee

in and out ladder

30s each side x 2

side plank tap

Finisher:

each exercise for 30 seconds, back to back with no breaks

Strength 2.0

2 times through:

4 inchworm chest stretch

8 skydivers

3 times through:

8/leg isolunge db press w rotation - 15#

4/side db push up pass through - 15/20#

3 times through:

8 kneeling kickback and triceps push up - 10#

10sumo front raise and overhead triceps extension (plus 10 burnout triceps extension) - 15/20#

5 minutes reverse ladder (5, 4, 3, 2, 1)

narrow chest press - 25#

skullcrusher - 15#

double leg extension and crunch - 15#

5 reps/side x 3

bear crawl hip escape

Finisher:  everything 30s back to back with no breaks

HIIT 2.0

2 sets

8 hip drive and camel stretch

4/side hip flexor stretch bench straddle + spinal twist

30s x 3

skater

burpee bench jump

rest

plank switch climber

speed tap

rest

bench walk up/down

mountain climber jack

rest

U-bench sprint tap

triceps push up frog jump

rest

Every 30 seconds complete one round of the following workout. Rest any remaining time before starting again at the next 30-second mark. Repeat 4 times.

half burpee + bench ladder + 180 degree broad jump - 4 times each

2 sets

elevated single leg hip bridge 10/side

double extension crunch 10

Finisher:  everything for 30s back to back with no breaks

Strength 3.0

2 sets
4/side - banded lateral lunge side bend combo

3 sets of each superset:

8/side - banded single leg squat and leg lift

8/side - rolling plank and press 10/15#
15 - narrow squat - tempo 2:2 - 35#

8/side - windmill 10#
8/side - lateral lunge law mower clean 20#
8 kettlebell swing 35#

3 rounds of the following
4 clean and squat 20#
4 overhead lunges 20# (1)
Rest 30 seconds then repeat
Rest 30 seconds then repeat (total of 9 rounds)

3 times through:
30s swimmer + flutter kicks
30s bicep curls 20#

Finisher:  everything for 30s back to back with no breaks