September 2024

Day 1 

Warm Up:

1 minute jump rope (15s bilateral, 15s right, 15s left, 15s bilateral)

sled row/push back

inch warm walk out slide

prone arm arc - 8 reps

4x:

power push ups

glute lift on ball (20)

pull up

banded knee lift

3x:

lateral raise

weighted triceps push up

reverse flye

biceps curl

HIIT:

battle ropes

plank with plate push

ball slams

goblet squat with press forward

donkey kicks

kettlebell swing

X jumps

goblet press up

Day 2

Warm Up:

walking lunges - 10 per side

unilateral single leg hip abduction - 8 per side

side lunge - 8 per side

forward lunge, elbow to instep - 8 per side

fire hydrant - 30 seconds per side

hip internal rotation - 3 per side for 30s x 2

linear pillar skip - 10m x 2

vertical power skip - 10m x 2

linear bound countermovement to stabilize - 2 per side x 3

4 sets:

hip thrusts - 3 reps 

seated box jumps - 5 reps

4 sets:

back squat - 10 reps at tempo

wood chopper lunge (per side)

3 sets:

overhead squat - 5 reps

banded hip flexion - 8 reps per side

4 sets:

leg extension

lying ham curl

Day 3

Sprint Interval Training

Day 4

Warm Up:

1 minute jump rope (15s bilateral, 15s right, 15s left, 15s bilateral)

4 sets:

bench press - 10 at tempo

TRX Ws - 10

3 sets:

dip - 8 reps

barbell row - 8 reps

upright row - 8 reps

4 sets:

biceps push up

straight arm pull down

angled press

HIIT:  bike/rowing machine

Day 5

Warm Up:

prone arm arc - 8 reps

walking lunges - 10 reps per leg

goblet squat - 30 seconds

toe touch, squat and reach - 5 reps

lateral lunge - 8 reps per side

side plank clam shells - 6 reps per side with 5s hold x 2

2 inch lift half kneeling front heel hovering - 3 reps then hold for 25s x 2

3 sets:

single leg squat - 6 reps per side

single leg hop - forward back & side to side - 10-20 per leg

trap bar deadlift

calf raises

nordic leg curl - 8 reps

banded heel raises

split squat

single leg deadlift

May, June & July 2024

Days 1-7: 10-12 reps x 6 minute AMRAP; Tabata HIIT

Days 8-14:  8-10 reps x 3 sets; 30 second HIIT

Days 15: - 21:  6-8 reps x 4 sets; no HIIT

Days 22-end:  12-15 reps x 3 sets; 45/15 HIIT

Reverse order second month; Random order third month

Day 1: Legs

Leg Sled

Bird dog (5 second hold) 10 x 2 sets

Single leg glute bridge 8 x 3 sets

single leg deadlift 8x 3 sets

Goblet squat 10 x 3 sets

Weighted Step Ups

Lean Backs

Banded Monster Walk

Squats

Glute Builder

Calf Machine

Barbell Deadlift

Glute Machine

Leg extension

Sumo deadlift

prone glute lift on ball squeezing ring

side lunges on slider

Day 2: Chest & Back

Push Ups w/ back extension

Straight arm lat pull down

Weighted Push Ups

Barbell row

dumbbell incline bench press

Dumbbell V lift

Bicep push up

HIIT:  12-15 minutes bike, stair climber

Day 3: Run & Core

Day 4: Arms, Adductors, Abductors

arm circles

bicep curl to overhead triceps press

shoulder press

bicep curl

dips

reverse fly

hammer curl

triceps push up

cable lateral raise

cable cross body curl

cable reverse grip triceps press down

HIIT:

battle ropes

box jumps

donkey kicks

plie squat jumps

Day 5:  20/25 minute AMRAP

Week 1 (ladder):

10, 8, 6, 4, 2, 4, etc.

trap bar deadlifts

push ups

walking lunges

bear crawls

kettlebell swings (double reps)

plank jack up downs

Week 2:

10 pull ups

hill sprint

10 renegade rows (per side)

10 burpees

10 inverted row

10 lunge jumps

10 V-ups

20 mountain climbers (per side)

Week 3:  Eccentric

Week 4:  Muscular endurance work

March & April 2024

 

Week 1 (1-7): 10-12 reps x 6 minute AMRAP; Tabata HIIT

Week 2 (8-14): 8-10 reps x 3 sets; 30 second HIIT

Week 3 (15-21): 6-8 reps x 4 sets; no HIIT

Week 4 (22-end): 12-15 reps x 3 sets; 45/15 HIIT

Weeks 5-8: Same as above but in reverse order

Day 1:  AMRAP

(FP) 15 minutes (1st month)/20 minutes (2nd month):

1 hill sprint

10 push ups

100 jump rope

10 weighted step ups

10 plank jack up downs

20 air squats

20 kettlebell swings

4 dumbbell thrusters

Steady state cardio remaining time

(LP) Pilates

Day 2:  

banded lateral squat walk

skydivers

triceps dips

slider lateral lunge touch down (quick)

lat pull down

triceps push up

all fours banded lateral leg lift

reverse grip bent over row

reverse grip triceps press down

scissor legs (inner thigh)

angled press

forearm plank press up

HIIT:

mountain climbers

turkish get up right

plank jacks

turkish get up left

speed bag

v up roll to back extension

Day 3:

Sled push 

Ladder 1 (10-8-6-4-2):

goblet squat

woman maker

biceps curl

Ladder 2 (10-8-6-4-2):

walking lunges

box jumps

hammer curl

leg extension

close grip pull up

pistol squat (per side)

calf raises

Day 4:

HIIT:

battle ropes

full moon

medicine ball slam

BOSU reverse side plank

kettlebell swing

single arm slider

reverse grip lateral raise

reverse fly

wall squat with medicine ball squeeze

hand stand push up

reverse grip reverse fly

isometric head press

V lift

face pull

Day 5:

EMOM:

3 times through (15 minutes total)

    banded clamshell 10 per side

    high knees 20

    spider push up 10

    jump rope 20

    lying slider ham curl 10

    hackey sack 20

    curtsy lunges 10

    jumping jacks 20

    barbell overhead squat 10

    butt kicks 20

glute ham developer

banded donkey kickback

bosu single leg push up (alternating)

barbell bench press

toes to bar on bench

hip thrust

barbell deadlift

iron cross plank

snatch

Day 6:  AMRAP

(FP) 20 minutes (1st month)/25 minutes (2nd month):

dumbbell thruster 10

sled push 30/40 meters

renegade row 5 (each arm)

sled push 30/40 meters

dumbbell walking lunge 10 (each leg)

sled push 30/40 meters

(LP) long walk

Day 7: Eccentric Focus

Day 8-11:  Repeat Days 2-5

January & February 2024

Week 1 (1-7): 10-12 reps x 6 minute AMRAP; Tabata HIIT

Week 2 (8-14): 8-10 reps x 3 sets; 30 second HIIT

Week 3 (15-21): 6-8 reps x 4 sets; no HIIT

Week 4 (22-end): 12-15 reps x 3 sets; 45/15 HIIT

Weeks 5-8: Same as above but in reverse order

Day 1:  Test

Push Up Test (1 min.)

Run 1 mile for time

Plank Test (hold as long as possible)

Wall Sit (hold as long as possible)

Day 2:  

ball back extension w/ banded lat pull down

band shoulder rotation

frog pump hip lift

lat pull down

cable triceps press

banded lateral squat walk

shoulder press

V raise on glute machine (extend arms out like "V")

pretty gladiator

clam shell (per side)

triceps push up

wide grip row

lateral raise to front raise

face pull

angled triceps press down

bike/rowing machine/stair intervals

Day 3:

banded knee lift

glute bridge

squats

toe raises

glute builder machine

hack squat

seated calf raise

leg extension

glute machine

Roman chair straight leg lifts

Bulgarian split squat

single-leg glider mountain climbers

weighted V up

Day 4:

bar chest press

biceps curl

reverse fly

incline press

drag curl

rotator cuff rotation

machine chest fly

machine reverse fly (pinkies out)

close grip pull up

HIIT:

weighted roll back to get up

Russian twist

donkey kicks

side plank cross body crunch (right)

box jump

side plank cross body crunch (left)

burpees

hollow rock

Day 5:

leg sled back and forth 10x

ball supine glute leg lift

ball squeeze hip lift

kelltlbell swing

trap bar deadlift

plie squat leg lift

curtsy lunges (per side)

lying harm curl (or Nordic ham curl)

machine adductor

glider side lunge (per side)

slider ham curls

Day 6:

Eccentric Focus 10 reps per exercise (go through all exercises before repeating exercises; 3-4 sets)

Squat

Dumbbell Chest Press

Deadlift

Lat Pull Down

Hip Lift

Overhead triceps press

Biceps Curl

Steady State Cardio for remaining time

Day 7:

Pilates

Day 8-11: repeat days 2-5

September & October

 

Days 1-7:  Moderate Weight, 10-15 reps, 60s on/60s off (HIIT)

Days 8-14:  Moderate Weight, 8-10 reps x 3, 45s on/45s off (HIIT)

Days 15-21: Heavy Weight, 5-7 reps x 4 (no HIIT)

Days 22-end:  Light Weight, 15-20 reps, 30s on/30s off (HIIT)

[Reverse Order for second month]

Day One:  Glutes, Back, Biceps, Rear Delts

10 minutes HIIT Intervals on bike or rowing machine

x 3:

isometric back extension (on mat, press back into mat)

isometric hip bridge with band abduction

isometric W raise (facedown on mat)

single arm lat pull down (full ROM)

banded lateral squat walk

reverse fly

biceps curl

abductor machine

face pulls

barbell curl

row

eccentric focus pull up

rotator cuff

banded abductor

cable low row

isometric reverse row

feet elevated weighted bridge lift

isometric biceps curl

Day Two:  Legs

Leg Sled (backwards and forwards) 100 yards each

isometric leg extension

isometric ham curl

isometric calf raise

isometric wall sit with ball between knees squeeze

box jumps

reverse hyperextension on glute builder

leg press with externally rotated hips

deadlift

heel elevated front squats

seated good morning

side plank on bench with adductor lift (per side)

single leg heel elevated squat (on step)

alternating forward lunge

lean backs

Bulgarian split squats

calf raises

Day Three:  Chest, Triceps, Shoulders & Core

10 minutes backwards leg sled

isometric dead bug ball squeeze

push ups

lateral raise

stir the pot

plank wall walk up

skull crushers

ball knee tuck

Arnold press

triceps kickback

ball lateral leg swing

triceps push up

front raise

chest press

overhead triceps press

cable chest flye (full range of motion)

leaning lateral raise (per side)

July & August 2023

 

Days 1-7:  Moderate Weight, 10-15 reps, Tabata (20/10 x 4) (HIIT)

Days 8-14:  Moderate Weight, 8-10 reps x 3, eccentric focus, 45s x 2-3 (HIIT)

Days 15-21: Heavy Weight, 5-7 reps x 4 (no HIIT)

Days 22-end:  Light Weight, 15-20 reps, 10 reps complex (all moves together) x 3

[Reverse Order]:

Days 1-7:  Moderate Weight, 10-15 reps, 30s each x 3 (HIIT)

Days 8-14:  Moderate Weight, 8-10 reps x 3, Pyramid to 10 and/or down (HIIT)

Days 15-21:  Heavy Weight, 5-7 reps x 4 with rest-pause (no HIIT)

Days 22-end:  Light Weight, 21s (7 upper range, 7 lower range, 7 full range) x 3, 5 minute AMRAP (HIIT)

Day 1:  Arms

30s each: 

arm circles (both directions)

arm flyes

shoulder circles (both directions)

10 reps x 2 rounds:

resistance band overhead press

Incline DB T-raise (face down, lift weights out to the side like reverse flye)

Incline DB A-raise (face down, lift weights up and back like skiers) 

Barbell Military press

Face Pull

All reps of one exercise per side before moving to other side:

Cable rear flye

cable lean away lateral raise

cable single arm front raise

Barbell Curl

Triceps Rope Press Down

To failure x 2:

DB Arnold press

Front raise to lateral raise

HIIT:

Plank jack up downs

reverse close grip pull up/downs

Day 2:  Legs

Leg sled

Glute circuit:

Glute bridge - 15

Side lunge with 2-3 second pulse - 15 per side

Sumo Squat - 20

Banded donkey kick with 3 second pulse - 15 per side

Single leg deadlift - 15 per side

Kettlebell swing

goblet squat

Glute Builder Machine

Lean backs

Machine Lying Ham Curl

Toe lifts

Steps Ups to knee drive

Banded Lateral Step up to abductor

Single leg calf raise

Bulgarian split squat

Clamshell Side Hip Lift

Banded DB Pulse Squat (25)

Day 3:  Chest & Back

Arm Balance and Inversions Warm Up

Angled Press

DB Press forward

Scissor Plank

Neutral Grip DB Chest Press

DB Row

Side Kick Through (per side)

Cable Incline Flye

Reverse Grip Low Cable Row

Pallov Press (each side)

Assisted Dips

Assisted Pull Ups

Decline Sit Up with Twist

Medicine Ball Burpee

Superman with Medicine Ball

Push Up Jack

Box Jumps

Cross Body Mountain Climbers

Skaters

Renegade Row

Day 4:  Run Focus

Week 1:  Run 2 miles; 10 Hill Sprints or 5 long hill sprints

Week 2:  Run 1 mile; 10 Long Sprints; Run 1 mile

Week 3:  Steady State Run 3 miles

Week 4:  Long Walk

May & June 2023

 

Days 1-7:  Moderate Weight, 10-12 reps, Tabata (20/10 x 4) for HIIT

Days 8-14:  Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT

Days 15-21: Heavy Weight, 5-7 reps x 3 (no HIIT)

Days 22-end:  Light Weight, 12-15 reps x 3, 6-minute AMRAP

Month 2:  Same as above but Reverse Order of exercises

Day 1:  Chest, Quadriceps, Glutes, Abductors

Leg Sled Push (100 yards there and back @ 70 lbs.)

Iron Cross Plank (fingers turned out, wider than shoulders) (30s)

Tempo Squat (4 down, 2 at bottom, 2 up)

Chest Elevated Single Leg Bridge Lift

Lean Backs

DB Neutral Grip Bench Press

Heel Elevated Single Leg Squat

lying (or standing) top leg abduction (in front of bottom leg, toe down)

Band Low Cross Over

DB Walking Lunges

lying (or standing) top leg abduction (behind bottom leg, toe up)

Lateral Step Up (per side)

Pelvic Hitch (per side)

Single Leg Calf Raises (per side)

HIIT:

Slider Skaters

Slow Wall (or TRX) Mountain Climber (on forearms)

Medicine Ball Jump Squats

Push Ups

Slider Lunge Jumps to Mountain Climbers

Slider Bear Crawl Box

Day 2:  Back, Biceps, Shoulders & Abs

Hill Sprints

Banded Pull Apart

BOSU One Arm Plank (30s per side)

Sled Row

Chinese Plank (shoulders and feet elevated) with Pullover

Biceps Curl

Upright Row to Shoulder Press

Lat Pull Down

Lateral Raise

Woodchopper (per side)

Close Grip Pull Up (or Pull Down)

Reverse Grip Reverse Flye

Hammer Curl to Close Grip Press

Low Row

Y Lift

Scissor Plank (TRX)

Biceps Curl Drop Set

Day 3: Hamstrings, Glutes, Adductors & Triceps

Inversions and Arm Balance Warm Up

Kettlebell Swing

Overhead Triceps

Wall Squat with Toe Lifts

Banded Knee Lift (Jumps?) (per side)    

Reverse Lunge to Step Up

Nose Breakers

Plie Squat Jumps

B-Stance Deadlift (per side)

Side Plank Adductor Lifts (per side)

Frog Pump with Close Grip Press

Sumo Deadlift

Grasshopper Pump (lie on stomach, lift legs, squeeze legs together and out, then lower)

Foot Exercises (every other day)

wall heel stretch with front leg crossing in front of back leg

toe yoga

invert evert feet (seated or standing)

forefoot abduction with band

foot dorsiflexion with band

ball squeeze

squeeze toes together and apart

short foot

arch raise

big toe lateral stretch

roll

March and April 2023

 

Days 1-7:  Moderate Weight, 10-12 reps, Tabata (20/10 x 4) for HIIT

Days 8-14:  Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT

Days 15-21: Heavy Weight, 5-7 reps x 3 (no HIIT)

Days 22-end:  Light Weight, 12-15 reps x 3, 6-minute AMRAP

Month 2:  Same as above but Reverse Order of exercises

Day 1:  Back, Hamstrings & Glutes

Leg sled push (100 yards there and back @ 65 lb.)

Barbell Upright Row

Reverse Ham Curl

Pull Ups

Machine Hip Thrust

Bent Over Row

Lying Ham Curl

Barbell Deadlift

Reverse Fly

HIIT:

Kettlebell Swing

Exercise Ball Back Extension

Donkey Kicks

Prone Exercise Ball Leg Lift

Box Jumps

Day 2: Chest, Triceps, Shoulders & Abs

Inversion and arm balance warm up

Push Ups (as many as possible in one set)

kettlebell halo roll

100 (total divided over the number of sets) medicine ball slams to floor

half Turkish get up (per side)

close grip dumbbell chest press

alternating renegade row to press

dumbbell chest press

exercise ball Romanian twist

landmine press (per side)

lateral raise

exercise ball jack knife

weighted front plank

medicine ball kneeling chop (per side)

incline wide grip push up

single arm cable triceps press down (drop set)

Day 3:  Legs & Biceps

Hill Sprints (HIIT)

Banded Knee Lift

Toe Raise

KOTG lunges

Side Plank Abductor

Dumbbell Biceps Curl

Bulgarian Split Squat

Low squat to curtsy lunge (alternating)

Hammer Curl

Plie Squat

Lean Backs

Close grip pull up

Side lunge with slider (per side)

October & November 2022

 

Days 1-7:  Moderate Weight, 10-15 reps, 5-minute AMRAP

Days 8-14:  Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT

Days 15-21: Heavy Weight, 5-7 reps x 3 (no HIIT)

Days 22-end:  Light Weight, Tabata (20/10 x 4)

Month 2:  Same as above but Reverse Order

Day 1: Compound Legs and Core

Leg sled push (100 yards there and back @ 60 lb.)

KOTG warm up:  reverse ham curl & banded knee lift & step lunges

Plank Challenge (hold for as long as possible)

Front Squats

Deadlifts 

Step Ups

Barbell Hip Lift

Plie Squat

Sumo Deadlift

Barbell Walking Lunges

Roman Chair Straight Leg Lifts

Finisher:

Monster Squats off Step

Toes to Weight

Box Jump

Bear Crawl Bird Dog

Day 2:  Compound Upper Body

Push Ups Challenge (as many as you can in 1 minute)

Narrow Reverse Grip Lat Pull Down

Triceps Dip

Wide Grip Row

Barbell Curl

Straight Arm Press Down

Reverse Flye (pinkies out)

High Cable Row

Y raise

Finisher:

Side to Side Burpees

Decline Sit Up

Plank Jack Knee Drive

Banded Superman Pull Down

Day 3: Legs & Core

1 mile challenge (run as fast as you can)

KOTG Warm Up:  Toe raises, lean backs, heel touchdowns

Weighted Lean Back

Ball Ham Curl

Weighted roll back to get up

Leg Extension

Lying Ham Curl

Side Plank Abductor Roll to Side Plank Adductor

Cable Adductor

Cable Abductor

V sit with abductor

Frog Pump

Side lying Weighted Hip Lift

Calf Raises

Day 4:  Plyo & Upper Body

Pull Up Challenge (as many as you can in 1 minute)

12 DB Shoulder Press

40 jumping lunges

10 DB Shoulder Press (heavier)

40 jumping lunges

8 DB Shoulder Press (heavier)

40 jumping lunges

6 DB Shoulder Press (heavier)

40 jumping lunges

12 Barbell Chest Press

20 jump squats

10 Barbell Chest Press (heavier)

20 jump squats

8 Barbell Chest Press (heavier)

20 jump squats

6 Barbell Chest Press (heavier)

20 jump squats

4 times:

10, 8, 6 lateral raise (dropset)

50 mountain climbers

4 times:

20 side to side kick throughs

50 high plank shoulder taps

50 speed skaters

August and September 2022

 

Days 1-7:  Moderate Weight, 10-15 reps, Tabata (20/10 x 4) (HIIT)

Days 8-14:  Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT

Days 15-21: Heavy Weight, 5-7 reps x 4 (no HIIT)

Days 22-end:  Light Weight, 15-20 reps, 5-minute AMRAP

Days 1-7:  Moderate Weight, 10-15 reps, 30s each x 3 (HIIT)

Days 8-14:  Moderate Weight, 10 reps complex (all moves together) x 3

Days 15-21:  Heavy Weight, 5-7 reps x 4 with rest-pause (no HIIT)

Days 22-end:  Light Weight, 21s (7 upper range, 7 lower range, 7 full range) x 3, 45s x 2-3 for HIIT

Day 1: Legs

KOTG Warm Up

Goblet Squat

Deadlift

Hip Thrust

Calf Raises

Leg Sled Push

Slider Ham Curl

Banded side squat x4 plus jump squat

tip toe plie squat jump

Circuit:

Turkish Get Up

Plank Bird Dog

Roll Back to Get Up

Slider Reach Back

Box Jump

Hollow Rock

Day 2: Chest & Back

Circuit:

Up and Out Push Ups

V up roll to back extension

TRX Pull Ups

Battle Ropes

Barbell Chest Press

Barbell Row

Lat Pulldown

Angled Press

Incline Chest Flye

Reverse Grip Cable Low Row

Piston Stability Ball Incline Chest Press

Stability Ball Pullover

Day 3: Legs

Leg Slide: Back and Forth x 10 (55 lb.)

Glute March

Slider reverse lunges

Reverse Plank Hold

KOT Lunge on Step

Slider Knee Tucks

Side Plank w/ leg lift

Box Step Up to Reverse Lunge

Slider side lunge

Lateral bear crawl

Bulgarian Split Squat

Slider curtsy lunge

X plank

Day 4: Arms/Run

Band shoulder rotation

Triceps Dips

Bicep Curls

Hill Sprint

back extension Y lift

Rope overhead triceps press

Shoulder press

Hill Sprint

180 degree lift

reverse grip curl

triceps push up

Hill Sprint

rotator cuff

gun slinger

single arm triceps reverse grip press down

Hill Sprint

March and April 2022

Days 1-7:  Moderate Weight, 10-15 reps, Tabata (20/10 x 4) (HIIT)

Days 8-14:  Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT

Days 15-21: Heavy Weight, 5-7 reps x 4 (no HIIT)

Days 22-end:  Light Weight, 15-20 reps, 5-minute AMRAP

Days 1-7:  Moderate Weight, 10-15 reps, 30s each x 3 (HIIT)

Days 8-14:  Moderate Weight, 10 reps complex (all moves together) x 3

Days 15-21:  Heavy Weight, 5-7 reps x 4 with rest-pause (no HIIT)

Days 22-end:  Light Weight, 21s (7 upper range, 7 lower range, 7 full range) x 3, 45s x 2-3 for HIIT

Day 1:  Chest, Back & Core

(power) push ups

stability ball back extension

(stability ball) lat pullover

(stability ball) chest press

decline press

row

high cable cross over

angled press

neutral grip incline press

low row

HIIT:

stability ball plank

jumping jacks

side plank with band row (r)

mountain climbers

side plank with band row (l)

side shuffle

super man pull down

side to side burpee

skydiver

lunge jump

Day 2:  Legs & Core

half kneeling kettlebell halo (per direction)

one arm overhead dumbbell squat (per side)

squats

deadlifts

calf raises

leg extension

prone ham curls

cable glute kickbacks (per side)

cable adductor/abductor (per side)

decline Russian twist

drop lunge (per side)

HIIT:

calf jumps

pistol squat (r)

lunge jumps

pistol squat (l)

kettle bell swing

alternating side lunge

jump squat

step ups

Day 3:  Arms & Core

overhead carry (per side)

reverse plank

hammer curl to shoulder press to overhead triceps press

plank jack up downs

dumbbell Arnold press

banded squat to overhead press

row and rotate on ball

biceps curl to jump back triceps push up

dumbbell bent over Y raise

biceps push up

skull crusher with leg drops

banded plank jack (2) with kick through (per side)

Day 4:  Run Focus

Week 1:  Hill Sprints

Week 2:  Long Sprints

Week 3:  Steady State Run

Week 4:  Long Walk

January and February 2022

Days 1-7: Tabata

Days 8-14:  10-15 x 3

Days 15-21:  6-8 x 4

Days 22-end:  AMRAP - 5 minutes

Days 1-7:  30s Each x 3 (reverse order each time)

Days 8-14:  6 (eccentric focus) x 3 (reverse order each time)

Days 15-21: 6-8 x 4 (reverse order)

Days 22-end:  45s/15s

Day 1 - Push

activate

bench press

curtsy lunge

dips

landmine single arm shoulder press

reverse lunge

push up

squats

rope press down

plank up down

hill sprint

incline press

overhead triceps extension

hip thrust

mountain climbers

hollow rock

Day 2 - Pull

activate

row/inverted row

ham curls on gliders

biceps curl

face pull

straight leg deadlift

hammer curl

lat pull down/pull up

glute leg lift (toes out) on ball

preacher curl

close grip pull down/pull up

Romanian deadlift

reverse grip curl

hanging leg raise

banded bird dog

tuck jump

Day 3 - Lateral

activate

lateral raise

side lunge with knee lift

side plank dip

side to side push up

banded lateral monster walk

X-up

reverse fly

plie squat

mermaid crunch

triceps kick out

X-jump

lateral bird dog

lateral jump

full moon

single arm triceps push up

November & December 2021

 1. Tabata (20/10 x 3)

2. 3 x 15

3. 30s supersets

4. EMOM

5. 3 x 10

6. AMRAP (5 minutes)

7. 3 x 6 w/ eccentric focus (10s for the downward motion)

8. 4 x 6-8

Back, Biceps & Rear Delts

weighted bird dog

wood chopper (per side)

scapula push up

pull up

singe arm banded straight arm pulldown

barbell curl

upper body banded jacks

face pull

row

reverse grip curl

banded plank jacks

cable row

reverse grip row

prone incline curl

superstar band jack

Legs

frog pump

bodyweight squat

plank w/ weight slide side to side

reverse lunge

dumbbell Bulgarian split squat (per side)

lunge jump

B-stance deadlift

barbell deadlift

kettlebell swing

cossack squat (per side)

barbell back squat

dumbbell jump squat

plie squat

plyometric front lunge (per side)

beast to catcher

Chest, Triceps & Delts

hill sprints

single leg plank with leg raise

exercise ball ab circle

band shoulder circles

incline press

kickbacks

upright row to shoulder press

wall walk up

svend press

chest fly to tricep press

nose breakers

lateral raise

push up to pike

plank up/down

floor chest press and ab hold

September and October 2021

Week 1:  3 x 30s each exercise (supersets)

Weeks 2:  3 x 15 reps each exercise

Week 3:  EMOM, 5 minutes (reps in parenthesis)

Week 4:  5 minute AMRAP, 10 reps per exercise

Week 5:  3 x 10 reps (moderate to heavy), finisher:  30s of each exercise in one giant set

Week 6:  EMOM, 8 minutes (reps in parenthesis)

Week 7:  6 minute AMRAP, 12 reps per exercise

Week 8:  4 x 6-8 (heavy)

Day 1:  

20s sprints x 3 (with recovery)

windmill (4 reps per side)

wide to narrow glute raise (4)

oblique crunch & twist (remaining time)

eccentric pull up (band assisted as needed) (2)

Arnold press (4) 

sphinx push up (remaining time) 

inverted row (4)

T-raise (4)

lying triceps extension (remaining time) 

behind back upright row (4)

single arm snatch (4 per side)

overhead triceps press (remaining time)

reverse grip low row (4 per side)

superman lat pulldown (4)

triceps push up (remaining time)

Day 2:

banded plank step out and lift (4 per side)

dead bug with ball (4 per side)

alternating crab reach (remaining time)

X-up (4 per side)

reverse plank march (4 per side)

sissy squat (remaining time)

banded barbell hip thrust (4)

banded dumbbell front squat (4)

banded lateral leg lifts (alt) (remaining time)

kettlebell swing (2 per each side)

single arm dumbbell squat (2 each side)

banded abducting (toes out) ball roll in (remaining time)

1 minute (each side):

Turkish get up                                                                                                                                               

Day 3:

clam side plank hold (2 per side)

scissor crunch (5 per side)

X-jump burpee (remaining time

chest press (4)

biceps curl (4)

high knees (remaining time)

svend press (4)

row and rotate on ball (4) 

lateral jump burpee (remaining time)

worm to push up on gliders (2)

reverse fly (pinkies out) (4)

bench jump over (remaining time)

biceps push up (4)

hammer curl (4) 

plank jack knee drive (remaining time)

July & August 2021

Week 1:  30s each, 3 times through each superset

Week 2:  15 reps, 3 sets each superset

Week 3:  5 minute AMRAP per superset, 10 reps each

Week 4:   10 reps (heavier weights), 3 sets each superset, Finisher 30s each exercise

Week 5:  6 minute AMRAP per superset, 10 reps each

Week 6:  6-8 reps (heavier weights), 4 sets each superset

Day 1

full moon

sky diver

jump rope

lat pull down

reverse fly

bicep curl

wall mountain climber

deadlift

close grip pull down

side plank tuck (per side)

banded pop squat

low row

angled press

drag curl

banded jack curl

lat pull over

renegade row

hammer curl

plank jack up down

Day 2

bridge lift

wall sit

walking lunges

plank

squats

adductor side plank (per side)

split squat (per side)

pistol squat

lying ham curls

hollow rock

glider curtsy

glider single leg mountain climber

Russian twist

Day 3

1 minute build speed

20s sprint

40s recover

x 3

shoulder tap plank

long band shoulder rotation

long band overhead tricep press

three point push up (alternating)

lateral raise

tuck ins

chest fly

lying triceps extension

single leg stretch

chest press

toe to bar

rope press down

glider single arm triceps push up

upright row to shoulder press

weighted v up

March 2021

 Chest & Back

30s each x 2:

exaggerated clap

hand release push up

huggers

svend press

30s/10s x 4:

rope pull

landmine chest press

lat pull down

chest press

incline db squeeze press

incline db row

face pull

TRX push up

30s x 4:

back extension

full moon

reverse table swing through

twisting split leg crunch

12-18 minute HIIT:

1 minute of each, 2-3x:

jump rope

mountain climbers

switch kick

burpee

jumping lunge

rest

Legs

30s x 4:

BOSU reverse side plank

twisting split leg crunch

plank jack leg lift

medicine ball twist to hold

30s x 2:

wall ball

medicine ball overhead walking lunges

30s/10s x 3:

box jumps

sled push

barbell burpees with deadlift

sissy squat

glute builder

single leg ham ham curl (each leg)

Bulgarian split squat to single leg deadlift

leg extension

glute machine (each leg)

sandbag crossover lateral step up

kick from the floor

12-18 minute HIIT:

1 minute each, 2-3 x:

jump rope

sprinter burpee

jumping jacks

side shuffle

plank jack

rest

Arms

30s x 2:

bicep curl to shoulder press and triceps extension

animal slide/step through

inch worm

knee to stand overhead hold (each side)

stability ball wide row and rotation

side plank hip raise

30s/10s x 4:

arnold press

chin up

triceps push up

180 degree barbell front raise

barbell curl

nose breakers

lateral raise

hammer curl

machine triceps extension

machine biceps curl

overhead triceps extension

12-18 minute HIIT:

1 minute each, 2-3x

jump rope

speed skaters

toe taps

side to side burpees

pop squats

Run

February 2021

 1. Back & Biceps

2 X:

db row, alternating positions, 30

1 minute plank

3X:

Lat Pulldown 6-10

reverse db row to failure

Turkish get up 30 seconds

mountain climbers 30 seconds

seated cable row 6-10

resistance band high row to failure

crab toe touch on ball 30 seconds

burpees 30 seconds

machine reverse fly 10-15

straight arm db kickback 10-15

dead bug with ball 30 seconds

tuck jump 30 seconds

machine preacher curl 8-10

resistance band curl to failure

plank knee in hold on ball 30 seconds per side

EMOM x 5:

5 pull ups

5 renegade rows

10 plank jacks

2. Legs

20 minutes light cardio

30s x 3:

bicycle crunch

bird dog

elbow plank

wide to narrow glute raise on ball

2 x:

yoga squat 30-60 seconds

walking lunges 20

3 x:

hack squat 8-10

broad jumps 20

leg press 8-10

lunge jumps 20

machine lying leg curls 8-10

reverse lunges 10

leg extension 8-10

wall squat 60-90 seconds

5 minute AMRAP:

5 plie squats

5 sumo deadlifts

5 weighted & elevated bridge lift (per leg)

3. Chest, Triceps, Shoulders

2 x

windmill, 8 per side

press weight forward

3 x:

1 arm machine chest press 8-10

2 arm machine chest press to failure

seated machine overhead press 8-10

exercise band lateral raise to failure

seated machine tricep press 8-10

tricep push up 10

2-4 x:

row 250 meters

V sit 30 seconds

row 250 meters

side plank hip drop 30 seconds

row 250 meters

side plank hip drop other side 30 seconds

row 250 meters 

V up 30 seconds

rest 1 minute

January 2021

 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

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#

September 2020

 Monday:  HIIT Cardio & Core

5 minutes steady state cardio

1 minute each, 2 times:

elevated toe tap

squat touchdown

50/10, 3 times through:

burpee jump over

lunge jump shuffle

traveling push up

elevated mountain climbers

45/15, 3-4 times through:

plank up/down jack

alternating single leg V-up

swimmer with flutter kicks

dumbbell hold with toe taps

Tuesday:  Legs

2 times:

20 hip thrusts

20 bw squats

3 times through:

sprawl 30/10

kettlebell seesaw lunge 30 (per side)/10

kettlebell swing & goblet squat ladder 90/30

3 times:

15/side pistol squats

20/side single leg jump squats

10/ landmine bulgarian split squat

10/ single leg weighted hip thrust

15 landmine squat

5/side banded square bear crawl

30s each, 3-4 times:

banded deadbug

knee to stand overhead hold

crawling the plank

Hill sprint

Wednesday:  Chest & Back

2 times:

10 kettlebell angled press

5/side crab reach

3 times:

10 landmine row

10 side to side push ups

20 oblique twist

10 face pull

10 shrugs

10 4 point plank

10 db incline fly

10 db squeeze press

10 high row

10 barbell press

10 toes to bar

10 low row

10 cable fly

stair master intervals (20/20/40/20/60/20/80/20/60/20/40/20/20)

Thursday:  Metabolic Overload

2 times:

8 elbow pointers (4/side)

15 push ups

15 bw squats

Every two minutes for 4 rounds:

8 landmine chest press

8 landmine barbell rotations (4/side)

8 db lateral lunges (each leg)

remaining time:  overhead carry

Every two minutes for 4 rounds:

8 sumo barbell deadlift

8 banded front squat

8 db thrusters

remaining time:  alternating Turkish getups

Every two minutes for 4 rounds:

4 pull ups

4 woman makers

8 single leg burpees (4/side)

remaining time:  jump rope

Friday:  Biceps, Triceps, Shoulders, Glutes

2 times:

8 windmill (per side)

10 walking lunges (per side)

30s/5s each, 3 times through:

banded kettlebell swing

one arm Z press (per side)

bicep curl

overhead triceps press

monster band walk

single arm straight arm band pull down (per side)

hammer curls

plank jacks

banded donkey kick (per side)

wide row and rotation

reverse grip curl

triceps push up

one arm power press (per side)

30s, 4 rounds:

bicycle crunch

side plank raise (per side)

back extension

Saturday:  Step or Run/Sprint