1: Back, Triceps, Front & Side Delts (w/intervals)
2 sets, 20 reps:
lat pull down (wide grip)
tricep dips
lateral raise
Interval Circuit 1 (for all interval circuits, 30/60/45 of each):
mountain climbers/reverse crunch
3 sets, 8-10 reps:
underhanded row (machine or barbell)
tricep push up
shoulder press
Interval Circuit 2:
toe taps on step/V sit hold with scissor legs (out and in)
3 sets, 8-10 reps:
close grip pull down
tricep straight bar press down
front raise
Interval Circuit 3:
burpees/elbow plank
3 sets, 8-10 reps:
single arm row
single arm overhead tricep press
Interval Circuit 4:
jump squats/bicycle crunches
2: Core & Legs
30s each, 3 times through:
banded bird dog (each side)
Russian twist
knee to feet get ups (each side)
V-ups
4 sets, 12-15 reps:
squats
banded deadlift
calf raises
sumo squat on step
lying leg curl on ball
plie with abductor
squat to deadlift (on two steps)
bridge with leg lifts
alternating curtsy lunges
leg cross behind (on bench)
B-stance deadlift
plie hold with calf raises
3: Chest, Biceps & Rear Delts
2 sets, 20 reps:
push ups
row and rotate (light weights)
3 sets, 8-10 reps:
chest press
barbell curl
reverse fly
chest fly
behind back curl
roator cuff
low cable cross over
hammer curl
high row (with rope)
3 sets, to failure:
push ups
close grip pull ups
intervals:
15/30/45/60/90/60/45/30/15
30s each, 3-5 times through:
X crunch
side plank with top knee to elbow (each side)
sky diver
4: Run or Sprints
