Day 1 Exercise
4x12 Burpees Sets
Reps
RI
1 DB Bench Press
4
20/15/12/10
60
2 Inc. Bench Press
10
10
<60
3 Dips
4
amrap
60
4A Push-Ups
4
20
0
4B Jump Rope
4
90s
0
5 DB Fly
4
20/15/12/10
60
6 Cable Fly
2
40
90
Weights
Notes 10 mins, Every Min on the Min
no rest
20s sprints X12 Day 2 Exercise
Jump Rope 10 mins Weights
Sets
Reps
RI
1 Pull-Ups
4
amrap
60
2 Smith Mach Bent Over Row
10
10
<60
3 Seated Row
4
20/15/12/10
60
4A Machine Lat Pulldown
4
20
0
4B Jump Rope
4
90s
0
5 Seated Row
2
40
90
6 Hanging Leg Raises
3
15
60
toes to fingers
7 Cross Body Crunches
3
30ea
60
bicycle crunches
Day 3 Exercise
Reps
RI
1A Leg Extension
4
20
0
1B Lying Leg Curl
4
20
60
4
20/15/12/10
60
3A Walking DB Lunge
4
20ea
0
3B Jump Rope
4
90s
0
4 Leg Extension
2
40
90
5 Lying Leg Curl
2
40
90
6 Kneeling Cable Crunch
4
25
60
7 Decline Sit Ups
3
20
60
15s sprints x15
10 mins, Every Min on the Min
no rest
4x12 Burpees Sets
2 Squat
Notes
Weights
Notes
Day 4 Exercise
12 min jog Sets
Reps
RI
1 Tricep Pressdown
3
20/15/12
60
2 Close Grip Bench Press
10
10
<60
3 Tricep Pressdown
2
30
90
4 DB Curl
3
20/15/12
60
5A Cable Curl
4
20
0
5B Jump Rope
4
90s
0
2
40
90
6 DB Curl
Day 5 Exercise
Notes 10 mins, Every Min on the Min
no rest
Jump Rope 10 mins Sets
Reps
RI
4
20/15/12/10
60
2A Cable Lat Raises
4
20
0
2B Jump Rope
4
90s
0
3 Rear Delt Fly
4
15
60
4 Machine Shoulder Press
10
10
<60
5 Machine Shrug
4
20/15/12/10
60
6 Seated DB Shoulder Press
2
40
90
7 Standing Calf Raises
4
25
60
8A VKR
3
30
0
8B Crunches
3
30
60
1 Seated DB Shoulder Press
Weights
10x10 burpees; 10 mins, Every Min on the Min
Weights
Notes
no rest 10 mins, Every Min on the Min