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