Workout

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Eveyday: Stretch: 90/90 Stretch 10/side Hip Crossover 10/side Camel-Cat 10 reps Hip Hinge (Heel) 10 reps Hip Hinge (Toes) 10 reps Tennis Ball Foot Roll 60 sec Hand Walk 10 extensions Pillar March 20 steps Stability and Balance Back Extensions 3x15 Torso Swivel 3x15 Yoga Warrior 3x10 breathes Single Leg Balance 30 sec/ side Unstable Balance 60 sec Single Leg Unstable 30 sec/side Warm Up Sprinter Step Drill 60 sec Pistol Squat 10 reps Incline Pushups 12 reps Upper Body Shuffle 60 sec Tuck Jump 10 jumps Squat Jump 10 jumps Power Skip 10 skips Zig Zag Bound 10 jumps Stick Landing 10 jumps (M,F) 1 mile run (T, W, Th) 60 lbs. Bench 3x25 20 lbs. Overheads 2x40 20 lbs. Push Outs 2x15 15 lbs. Side to Sides 2x8 Wood chopper 4x12 Take 20 Min break to help boost fat loss Circuit: Sprint 40 sec (5x) (1,3,5) Dumbbell Squats 10 reps (2,4) Body Weight Squats 20 reps (1,4) Front Bridge 40 sec (2,3) Side Bridge 40 sec (5) Holding push up 40 sec Take 2 min break Run 80 sec (3x) Rest 20 sec (3x) Push Up 30 sec (3x) Bent Over Rows 10 reps (3x)

Take 2 min break Run Single Leg Squat Abs exercise Take 2 min break Run Rest Holding push up Take 2 min break Fat Burning Workouts (M, W, F) Split Squat+ Barbell Lunge Romanian Deadlift+ Standing Dumbbell Press Dumbbell Bench+ Chin up Sprint w/ 90 sec recovery Fat Burning Workout (T, Th, Sat): Front Squat+ Close-Grip Chin up Dumbbell Step Up+ Barbell Bench Press Standing Barbell Press+ Dumbbell Face Pull Sprint w/ 180 sec recovery

60 sec (4x) 5 reps/leg (4x) 60 sec (4x) 40 sec (3x) 40 sec (3x) 40 sec (3x)

2x15 2x15 2x15 4x30 sec

2x15 2x15 2x15 3x60 sec

Post Workout: 20-30 sec sprint at fast pace, 20 mins cool down on treadmill. Static stretching Circuit Showering 3 min hot water 1 min cold water

Mondays: Medicine Ball Arch Bishops AMAP Triple-Stop Pushup AMAP Swiss-Ball Pushup Plus AMAP Dumbbell Underhand Pushup AMAP Explosive Crossover Pushup AMAP Dumbbell Pushup Row AMAP Plank 30 sec Side Plank 30 sec/side Swiss-Ball Crunch 15 reps Reverse Crunch 15 reps Cable Woodchopper 15/side Reverse Woodchopper 15/side Dumbbell Incline Fly 8, then AMAP Dumbbell Incline Bench AMAP,AMAP,15 Wide Grip Pushups AMAP, 15 Y-Squat 12 reps Spider-Man Pushup 8 reps/side Wall Slide 10 reps Single Leg Romanian Deadlift 8 reps/leg Spiderman Lunge 10 reps/leg Stop + Go Pushup 8 reps Stop + Go Squat 6 reps/leg Stop + Go Dumbbell Row 10 reps Stop + Go Sumo Squat 10 reps D. Front Squat w/ Arnold Press 12 reps S. B. Bent Arm Pull w/ Press 12 reps D. Lunge w/ Curls 12 reps each

Tuesdays: Dumbbell Split Jerk+ Swiss Ball Climber Bulgarian Split Squat+ Close Grip Floor Press Dumbbell Swing+ Decline Spiderman Pushup Single Leg Deadlift+ Underhand Inverted Row Goblet Squat Dumbbell Clean + Press Barbell Squat Dumbbell Single Arm Row Deadlift Dumbbell Squat Farmer’s Walk Body Weight Squat Burpees Overhead Lunge Matrix Medicine Ball Throw Dumbbell Squat w/ Rot. Press Cable S. A. Rotational Row Dumbbell Jump Shrug Front Squat Counter Movement Jump Dumbbell Jump Squat Dumbbell Step Up Squat + Row Punch + Pull

6/side+10/side 8 reps/side 12 reps+ 8/side 10/side +15 3x20 reps 3x6 reps 3x8 reps 3x8 reps 8, 5, 8 8, 5, 8 8, 5, 8 15 reps 3x30 sec 1 set 4 reps 6 reps 4 reps 4x5 reps 4x5 reps 4x8 reps 4x5 reps 4x5 reps 4x12 reps 4x12 reps

Wednesday: Pull Up Reverse Pull Up Seated Close-Grip Row Swiss Ball Extensions Cable Scapular Retraction Dumbbell Single Arm Row Barbell Bent-Over Row Seated Wide Grip Row Lat Pulldowns Hang Clean Dumbbell Alternating Bench Barbell Squat Neutral Grip Pull Up Dumbbell Romanian Deadlift Dumbbell Curl/ Overhead Press Half Kneeling Cable Lift w Rope Double Leg Vertical Jump Single Leg Vertical Jump Single Leg Broad Jump Dumbbell Lunge Lat Raises Bicep Curls

AMAP 2x3 reps 2x12 reps 2x15 reps 2x15 reps 3x12 reps 3x12 reps 3x12 reps 3x10 reps 3x6 reps 3x10 reps 3x10 reps 3x10 reps 3x10 reps 3x10 reps 3x10 reps 2x5 reps 2x3/side 2x3/side 4x10/side 3x12 reps 3x12 reps

Thursday: Close-Grip Chin Up Dumbbell Single Arm Iso Curl Towel Inverted Row Rope Cable Hammer Curl Dumbbell Incline Off Grip Curl Overhand Bicep Curl Neutral Bicep Curl Underhand Bicep Curl Dumbbell Snatch Squat Overhead Lat Lunge Dumbbell Shoulder Press Dumbbell Front Raise Side Raise Cable Reverse Fly Dumbbell Cuban Press Push Press+ Shoulder Press Barbell High Incline Press Barbell Squat+ Accel. Side Raises Cable Single Arm Side Raise Crab Walk Pushup Agility Run Interrupter Pull Ups

3x AMAP 3x12 reps 3x10 reps 3x10 reps 3x10 reps 2x10 reps 2x10 reps 2x10 reps 3 reps 4 reps 2x10 reps 2x10 reps 2x8 reps 2x8 reps 2x8 reps 3x10 reps 3x10 reps 3x10 reps 3x10 reps 30 secs 5 sets of 10 sec AMAP

Friday: Walking Dumbbell Lunges Rotational Movements Cable Chops Medicine Ball Twist Side Bridge Plank w/ Diagonal Arm Lift Glute Bridge March Cable Kneeling Chop Side Bridge Swiss Ball Knee Tuck Single Leg Lowering Cable Single Leg Squat to Row Clean Pull Front Step Up Split Good Morning Push Jerk Mixed Grip Pull Up Reverse Grip Bench Press One Arm Horizontal Pull Up Plank w/ Weight Transfer 2x12 reps 8 reps/side 12 reps/side 5 reps/side 45 sec 12 reps 12 reps 10 reps 45 sec 12 reps 12 reps 3x12 reps 5 reps 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps 60 sec

Sunday: Pedal for 10 mins, then run for 10 mins 10 min run @ 5-6, 10 min run @ 9, 10 min run @5-6 3 intervals of Level 10 sprint, on 3 diff machines Jump Rope for 30 sec, 10 min jog Run 1 mile, 6% faster than usual Sprint up 20 yards then down for 30 secs, 12x Pull up with Leg Raises 2x6 reps Split Squat 2x6 reps Step Ups 3x12 reps Lat Raises w/ Rotation 2x6 reps Lunging Crunches 2x10/side Chest Press w/ Crunch 2x10 reps Sprint Straight line (5 yds.), shuffle back, shuffle up, shuffle other way Single Leg Balance Reach 2x15 reps

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