March 2019

Upper Chest, Upper Back, Shoulders

Supersets 

Week 1 & 2:  3 sets of 10-12 reps

Week 3 & 4:  3 sets of 8-10 reps

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: 12 lbs)

Incline Press (1: 25 lb dumbbells)

Reverse Fly (1: 12 lb dumbbells)

Behind Back Upright Row (1: 12 lb dumbbells)

Front Raise (1: 12 lb. dumbbells)

High Cable Crossover (1 12.5 lb per side)

Bent Over Cable Lateral Raise (5 lbs)

30 minute 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:

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