Push press
Front raises
Lateral raises
*5 sets of 10-12* superset all

Plyo decline push-ups
Low row
Regular push-ups
*5 sets of 10-15* superset all

Mountain Climbers
Russian twist
Toe touches
V-Ups
*4 sets of 20 on all exercises*

Jog 2 miles under 15mins!!!!!

Total Body Work

Warm up
25 Burpees

High Pull/Clean/Push Press
10,9,8,7,6,5,6,7,8,9,10…. 1:30 rest between sets
•Do this exercise in an open space with a lot of intensity. You don’t need a ton of weight. You just need something that will challenge you and your “fighters” spirit. These workouts are all about personal challenges. It’s that simple. You have to ask yourself how bad do I want to change my life.

Beginners……….
Pull ups- 6sets of 6-8reps
Dips- 6sets of 8-12
Push up- 6sets of 10-12
*Superset all 3 exercises*

Intense trainers
Pull ups- 15sets of 15-20
Dips- 15sets of 20-25
Push ups- 15sets of 20-25
*superset all 3 exercises*

250 crunches 5sets of 50
50 leg raises 5sets of 10

2 mile easy jog for a cool down

Jog 1 mile to warm up

20 lunges
20 squats
6 box jumps
*superset all 3 exercises*
15mins nonstop

5 hang clean
5 upright row
5 push press
*superset all 3 exercises*
15 mins nonstop

Mountain Climbers- 25
Toe touches- 25
Russian twist-26
V-Ups-15
*superset routine 4 times*

Decline Bench Full Sit ups
Crunches
Weighted Rope Ab Crunches
V-ups
Leg raises
*superset all 5 exercises*
4 sets of 25

Rotating Planks
Plank same knee, same arm
Toe Touches
Russian Twist with 45lb plate
Mountain Climbers
*Superset all 5 exercises* 4 sets of 25

1. Overhead 45lb ab kickouts
*6 sets of 15*
2. High pull/Clean/Push Press
Deadlift
*6 sets of 10 with 1 min rest between sets*
••••superset all 3 exercises••••

3. Single leg 1arm military press
4. Single leg 1arm butterflies
*take are from 12 to 6 o’clock then back up*
5. Single leg, Single arm front raises
*6 sets of 12-15reps*

6. Rotating planks 26 total 13 each side
7. Planks. Same knee, same elbow 10 each leg
-2min hold
5 sets….. Break 1-2min each set
Guaranteed to tighten stomach and strengthen core

8. 10 sets of 6 32″ box jumps.
-see how many sets you can get in, in 10 mins… Functional and athletic cardio. It attacks the anaerobic system and keeps you light on feet

Hammer curls
*10 sets of 10 with 10 second break between sets*

1.Preacher curls 3sets of 10
2.Tricep push down 3sets of 15
3. Wrist curls with barbell 3 sets of 15
*superset all 3*

4. Barbell curls
5. Push ups
* superset both*
10,9,8,7,6,5,6,7,8,9,10

Core…
Plank… Hold for 1 min
3-5sets

Treadmill
30 seconds on 30 seconds off
25 mins… Incline level 3/4
Speed 6-10mph

Push press – 10
Dips – 10
Pull ups -15
*super set all 3 exercises for 15 mins*

Curls with straight bar- 10
Tricep push down-10
Up down/Burpees -10
*super set all 3 for 15 mins*

Hyper extensions -20
Leg raises-20
*superset both for 10 mins

20 jog… Get atleast 2 1/2 mile run

1.Overhead 45lb ab kickouts
*6 sets of 15*

2. High pull/Clean/Push Press Deadlift
*6 sets of 10 with 1 min rest
between sets*
••••superset all 3 exercises••••

3.Single leg 1arm military press
Single leg 1arm butterflies

*take are from 12 to 6 o’clock then back up*
Single leg, Single arm front raises
*6 sets of 12-15reps*

4. Rotating planks 26 total 13 each side

5. Planks. Same knee, same elbow 10
each leg
-2min hold
5 sets….. Break 1-2min each set
Guaranteed to tighten stomach and
strengthen core

6. 10 sets of 6 32″ box jumps.
-see how many sets you can get in, in 10 mins… Functional and athletic cardio. It attacks the anaerobic system and keeps you light on feet

1. Front raises: 5 sets of 10

2. Lateral raises: 5 sets of 10

3. Rear deltoid raises: 5 sets of 10

4. Military Press 15,14,13,12,11,10

5. Single arm dumbbell rows 15,14,13,12,11,10

6. Shrugs: 15,14,13,12,11,10

*do reps all the way down to 1. Increase weight as reps get lower*

7. Barbell push press:

10 sets of 10 with 10 second rest in between sets

8. Treadmill: 25 min interval run.  2min seconds on and 30 off

- this attacks the fat fast and keeps the heart rate in 150-180 zone

9. 500 jumps on jump rope after

-at least 50 in each set of jumps

15 Burpees
15 push-ups
15 dumbbell shoulder presses
15 dumbbell curls
5 pull ups
*superset the entire workout*

Do the entire routine for 22 mins

-toe touches 20
-crunches 20
-Russian twist 20
-leg raises 20
*superset all exercises* 4 sets

2 mins on, 30 seconds off on inclined treadmill….. Speed atleast 6mph… Incline level 3-4