October & November 2020

 

Upper Chest, Upper Back, Shoulders

Supersets 

Week 1 & 2:  3 sets of 10-12 reps

Week 3 & 4:  3 sets of 8-10 reps

Week 5 & 6:  3 sets of 6-8

25 dumbbell rows (1 set)
15 lateral raise & front raise (1 set)
30 push ups (1 set)

Low Row (1: 30lbs per side)

Shoulder Triset (lateral raise, upright row, military press) (1: 15 lbs)

Incline Press (Smith machine)

Reverse Fly (1: 15 lb dumbbells)

Behind Back Upright Row (1: 15 lb dumbbells)

Front Raise (1: 12 lb. dumbbells)

Eccentric Push Up

Eccentric Pull Up

long interval training

Legs & Core 

Speedskater (hold each landing 3-5 seconds) - 3 sets of 10 each leg

Single Leg Calf Raise (Straight) - 3 sets of 15-20 each leg

Jump Rope Jog - 3 sets of 1 minute

Lateral Eccentric Touchdown (4-6 counts down, 1-2 counts up) - 3 sets of 6-8 each leg

Singe Leg Calf Raise (internally rotated) - 3 sets of 15-20 per leg

Jump Rope Double Under - 3 sets of 10-20

Bar Sissy Squat - 3 sets of 15-20

Single Leg Calf Raise (externally rotated) - 3 sets of 15-20 per leg

Jump Rope - 3 sets of 1 minute

Three Way Lunge (forward, side, back) - 3 sets of 6-8 per leg

Modified L-sit - hold as long as possible

Core:

20 seconds on/10 seconds off, 4 times (or 2 times each side)

Plank Up/Down

Side Plank Knee to Elbow (top side)

Gliding Mountain Climber

Anti-Rotational Band Hold

Twister

Steady State Cardio

Arms, Chest, Back

30 Second Intervals (6 times through)

Pull Up

Bicep Curl

Push Up

Overhead Tricep Press

Renegade Row

Hammer Curl

Chest Fly

Tricep Kickbacks

Dumbbell Skiers

Internal & External Rotation Bicep Curls

Chest Press

Nosebreakers

Sprint HIIT:  5 min. jog/run, 2 minutes sprint, 1 minute active recovery, Repeat Sprint/Recovery for a total of 6 times, 5 min. jog/run

Glutes & Core

Landmine Squat Hold - 3 sets 10-12 (1: 35)

Barbell Narrow Stance Stiff Legged Deadlift - 3 sets 10-12 (1: 60)
Decline V-Twist - 3 sets of 15-20 (per side) (1: 10)

Plate Goblet Squat - 3 sets of 10-12 (1: 25)
Wide Stance Stiff Legged Deadlift - 3 sets of 10-12 (1: 70)
Pikes on Ball - 3 sets of 15-20

Banded Squat with Kickback - 3 sets of 10-20 (each leg)
Banded Hex Bar Deadlift - 3 sets of 10-12 (1: 25 on each side)
Side Plank Lower Knee to Top Elbow - 3 sets of 10 per side

Steady State Cardio

AMRAP

AMRAP 20 minutes (week 1-3), 25 minutes (week 4-6):

10 each of:  Box Jumps, Burpees, Jump Squats, Plank Jacks, Jumping Jacks, Tuck Jumps, Donkey Kicks, High Knees, Frog Lunge Jumps, Jumping Jacks

Advanced HIIT 1

Complete 3-4 Rounds of each circuit.  Rest 30 seconds between rounds.

Plank Up/Down Jack - 45 seconds

15 seconds rest

Alternating Single-Legged V-Up - 45 seconds

15 seconds rest

Bent Over Dumbbell Row/Flye Combo - 45 seconds - 15#

15 seconds rest

Dumbbell Burpees - 45 seconds - 15#

15 seconds rest

Jumping Lunges - 45 seconds

15 seconds rest

Shallow Rock - 45 seconds

15 seconds rest

Speedskaters with Dumbbell Punch - 45 seconds - 5#

15 seconds rest

Power HIIT 5

8 rounds of intervals 30 on/30 off

12 reps of the following exercises, 3-4 rounds of each circuit

Kettlebell chest press with banded glute bridge - 35#

Diamond Pushups

Dips

Bent-over dumbbell alternating rows - 20#/15#

Two-arm bent-over dumbbell underhanded row - 20#/15#

Rear Delt Flye - 15#

Dumbbell hip thrusters - 45#

Dumbbell sumo deadlift - 35#

Dumbbell squat - 35#

AMRAP Strength Circuit 1

As many reps as possible for each exercise in 30 seconds.  3-4 rounds of each tri-set.  45 seconds rest between rounds.  

Kettlebell Deadlift to Catch/Biceps Curl - 20# 

Goblet Squat/Shoulder Press/Triceps Extension - 15#

Kettlebell/Dumbbell Swing - 25#

Dumbbell Clean and Press - 15#

Single-Legged Deadlift - 15#

Front Raise with Squat - 10#

Sumo Squat Jump with Single-Arm Row (30s each side) - 15#

Dumbbell Chest Press to Pullover - 10#