Try Our Workouts

Set 1- single arm DB isometric squat – 15 reps 3x
Reverse jumping jacks- 25 reps 3x

Set 2 – Alternating forward/reverse lunges 15 reps 3x switch
Plyo split squat jumps alternating 15 reps per leg 3x

Set 3 – DB Squats into bicep curl overhead press- 15 reps 3x
Partial lateral raises- 15 reps 3x
Close grip pushups -15 reps 3x

Set 4 – DB front to side lateral raises- 15 reps 3x
Side plank into pushups alternating- 10 reps each side 3x

Set 5 – Good mornings- 15 reps 3x
lateral plank walks across floor and back

Set 6 – hip lifts lying on bench or floor- 15 reps 3x
Isometric abdominal hold rotating shoulders 10 reps each way 3x
Reverse crunch 15 reps 3x

Set 1 – bodyweight squats -1 minute
Burpies- 15 reps 3x

Set 2 – Forward/reverse lunge w/isometric DB hold 10 reps each side 3x
Lateral plyometric squats 15 reps per side 3x

Set 3 – Step ups into overhead DB press -15 reps each side 3x
DB Lateral raises – 15 reps 3x

Set 4 – Bicep curls – 10 supinated, 10 hammers 3x
Overhead DB tricep extension 15 reps 3x
V-ups on bench or floor 15 reps 3x

Set 5 – DB Skull crushers -15 reps 3x
Dive bomber pushups -15 reps 3x
Plank hold – 1 minute

Set 1 – BOSU ball squats DB overhead press- 15 reps 3x
Lateral plyo Squats on BOSU- 30 seconds 3x

Set 2 – BOSU ball burpie press BOSU overhead – 10 reps 3x
DB lateral raises – 15 reps 3x
Alternating v-ups on BOSU 15 reps 3x

Set 3 – DB Upright row – 15 reps 3x
DB bicep curls – 15 reps 3x
DB alternating kickbacks – 15 reps 3x

Set 4 – Reverse lunge w/db overhead press 10 reps per side 3x
plate runs 3x

Set 5 – Wall squat holding medicine ball overhead 1 minute 3x
Dorthies 15 reps 3x
Reverse crunches 25 reps 3x

1. 8 pullups 8 chin ups,
into resistance band curls

2. Straight arm pushdowns
into Lat pull downs

3. Single arm bent over dumbbell rows
into seated row machine (underhand grip)

4. Seated Dumbbell curls – 10 half, 10 full range
into Horizontal pull ups underhand grip

5. barbell curls
into standing reverse flys
into wood chops in cable crossover or DB

Everything is 15 repetitions 3 sets unless stated otherwise.

Set 1 – Jumping jacks or jump rope 1 minute
Band rows- 15 reps 3x
Superman’s laying on mat – 15 reps 3x

Set 2 – Single arm DB rows- 10 reps 4x
Seated Reverse fly’s- 10 reps 4x

Set 3 – Pull ups/chin ups to failure 2x
Isometric band hold for biceps 60 seconds 2x

Set 4 – Straight arm DB pulls-over (laying on a bench) 10 reps 4X
Alternating DB hammers 10 reps 4X

Set 5 – Barbell curls 10 reps 4x
DB Shrugs 10 reps 4x
Hanging Knee ups 15 reps 4x

Set 1 – Single Arm plank rows -15 reps each side 3x
Single arm standing rows – 25 reps each side 3x
Supermans – 15 reps 3x

Set 2 – Split stance single arm DB reverse flies 15 reps 3x
Pushups 15 reps 3x

Set 3 – Pullups – 10 reps 3x
Horizontal Pull ups 15 reps 3x
Plate run 3x

Set 4 – Medicine ball burpies 15 reps 3x
Alternating plank pushups – 15 reps per side 3x

Set 5 – Lat pull down – 15 reps 3x
Hamstring curls with SB ball 15 reps 3x
Ball transfers – 15 reps 3x

Set 1 – DB floor presses for 20 reps 3x
Lat pull down 20 reps 3x

Set 2 – Single arm chest press on SB – 15 reps 3x
Decline pushups feet on ball – 15 reps 3x

Set 3 – Single arm DB rows -15 reps 3x
High Band rows – 45 seconds 3x

Set 4 – Renegade rows – 15 reps 3x
DB burpies -15 reps 3x
Superman 15 reps 3x

Set 5 – Seated row machine 15 reps 3x
Partial pullups 15 reps 3x
jumping jacks 1 minute

Set 1 – Lateral side plank DB Fly’s- 10 reps 3x
Pushups – 10 close grip, 10 wide 3x

Set 2 – DB Chest press – 10 reps 4x
Decline pushups- 10 reps 4x

Set 3 – DB Incline chest press 15 reps 3x

Set 4 – Medicine ball pushups into wall ball 15 reps 3x
Alternating DB Kickbacks 15 reps 3x

Set 5 – Lying overhead DB pullovers 15 reps x3
Dips 15 reps 3x
Alternating Side v-ups 10 reps per side 3x

Set1 – Barbell Bench press 15 reps 3x
Pushups 15 reps 3x

Set2 – Decline DB press 15 reps 3x
Decline pushups 15 reps 3x

Set3- Incline DB flys 15 reps 3x
Incline push ups 15 reps 3x

Set4 – Tricep cable presses 15 reps 3x
DB kickbacks 15 reps 3x

Set5 – Bench dips 15 reps 3x
California press – 15 reps 3x

Set 1 – Wall balls – 25 reps 3x
Pushups 25 reps 3x

Set 2 – Single arm DB press 15 reps 3x
Decline pushups 15 reps 3x

Set 3 – Neutral Grip db press – 15 reps 3x
TRX tricep extensions – 15 reps 3x

Set 4 – Single arm cable kickbacks 15 reps 3x
External band rotators 15 reps 3x

Set 5 – DB incline kickbacks – 15 reps 3x
Stability ball roll outs – 15 reps 3x

1. Dumbbell split squat,
into a plyo split squat

2. Swiss ball squats on wall,
into BOSU ball squat jump overs

3. Leg press – narrow/wide,
into box jumps

4. Single leg deadlifts (dumbbells)
into swiss ball hamstring curls lying on floor
into weighted crunches on ball

5. Lateral lunges (barbell)
into dorthies (plyo squat/jump up and bring feet together)
into hanging knee ups

Set 1 – Toe jumps front/back 30 seconds
Plyo split squat 30 seconds
In/out 30 seconds – all 3x no rest

Set 2 – Cable Stationary lunge – 15 reps 3x
Lateral Bench jump overs 15 reps 3x

Set 3 – Barbell squats – 15 reps 3x
BOSU ball rebound jumps – 30 seconds 3x

Set 4 – DB stationary step ups 15 per leg 3x
Barbell reverse lunges- 15 per leg 3x

Set 5 – Goblet Squats – 15 reps 3x
Cable stiff leg deadlifts 15 reps 3x

Set 1 – Plie Dumbbell Squat 25 reps 3X
1 minute Jump rope 3X

Set 2 – Sumo barbell deadlifts 15 reps 3X
Lateral steps over bench 15 reps 3X

Set 3 – Leg Press 25 reps 3X
Walking lunges 25 per leg 3x

Set 4 – Elevated Split squat 15 reps 3X
Hip Thrust 15 reps 3x
Bicycle crunches 15 per leg 3x

Set 5 – Wall sit 1 minute
Dorthies 30 seconds repeat both 3x no rest

Tools needed:
Resistance band and chair

1. Squats standing on band (hip width) 30 reps into alternating bicep curls 15 reps an arm

2. Forward/reverse lunges staying on one leg 15 per side into tricep dips on side of chair 15 reps

3. Band rows (wrap band around door handle or pole) 30 reps into pushups 15 reps

4. Chest fly’s facing out with band wrapped around door 30 reps into decline pushups, feet on chair 15 reps

5. Shoulder press with band standing on band press overhead into lateral raises standing on band 15 each

*each number is 3 sets before moving to next, you can also gauge resistance by standing on one foot or two.

1. Single arm cable chest presses (cable at shoulder height)
into pushups

2. Bench press – close grip-wide grip
into decline pushups

3. Dumbbell decline presses
into low cable fly’s

4. Single arm dumbbell tricep kickbacks
into lying overhead dumbbell pullovers
into v-ups on side of bench (abs, straighter legs harder)

5. Pushups on medicine ball
into California presses on swiss ball
into resistance band press downs

1. Side plank dumbbell lateral raise into Decline pushups

2. Dumbbell seated arnold press
into dumbbell lateral raises

3. ITY lying prone on a bench
into up/up down/down with hands on a bench 30sec

4. Cable single arm front raise
into barbell roll outs kneeling on floor (keep abs tight)

5. Dumbbell overhead press – ladder to 10
into swiss ball knee ups (feet on ball, hands floor)

Treadmill:
2 minutes – walk 4.0
2 minutes run – 5.0
Pause
15 bicep curls into 15 close grip pushups
2 minutes – walk 4.5
2 mintues – run 5.5
Pause
Alternating lunges for (off to the side) for 1 minute
Into jumping split squats 15 per leg
2 minutes – walk 4.5
2 mintues – run 6.0
Pause
Wall Squats hold in isometric and curl dumbbells for 20 reps
Into jump squats 20 reps
2 minutes – walk 4.5
Pause
15 pushups (wide)
15 supermans
15 tricep kickbacks (or dips on chair)
15 lateral raises
15 upright rows
15 reverse flys (for back)
2 minute treadmill cool down-stretch