10-9-8-7-6-5-4-3-2-1 burpees
20-18-16-14-12-10-8-6-4-2 reach through Sit ups
30-27-24-21-18-15-12-9-6-3 jumping squats
20 min AMRAP killer
Warm up then into some tabata before a 20 min AMRAP
45 Min Tabircircuit
Circuit 1
60 seconds work, 15 seconds rest x2
1. Ridiculous Lunges (Squat Jump, Jump Lunge, Squat Jump, Jump Lunge)
2. Push Ups + Squat Thrust
3. Squat to press+ Calf Raise
4. Wide Isometric squat w/Elbows to Knees
Cardio Tabata
Alternate between:
• Bunny hop Burpees
• High Knees
Circuit 2
60 seconds work, 15 seconds rest x2
1. Slams
2. Side Lunge w/slam (Right)
3. Side Luge w/slam (Left)
4. Plank Knee Drop and hold 2 seconds squeeze Quads!
Cardio Tabata
Alternate between:
• Shuffle Shuffle Shuffle Touch
• Mountain climbers
30 min HIIT
3 exercises 2 reps then 4 reps 6 8 10 12 10 8 6 4 2
Then an abs finisher
35 Minute accumulator
45 Min HIIT with abs burner
Warm up and stretch included. 45 Min, compound HIIT with abs finisher
Deep Stretch 13
Hamstring and groin deep stretches
5 minute press up finisher reset day 28
Do press ups for a 4 minute Tabata. During the 10 seconds rest hold the plank position.
RESET Day 28
RESET Day 28
1moreBoss
Time: 30 Minutes
Equipment: K-bel/DB
R1: Complete exercise 1 & 2 for 1-minute each x 3 rounds then do both of the exercises for a six minute Tabata ( 6 rounds each)
R2: Complete exercise 3 & 4 for 1-minute each x 3 rounds then then do both of the exercises for a six minute Tabata (6 rounds each)
1. Alternate Curl Press
2. Lat Pull
3. Push-up
4. Chest Press
Optional Finisher: Do press ups for a 4 minute Tabata. During the 10 seconds rest hold
RESET Day 27
RESET Day 27
1MOREROLLERCOASTER
Time: 30 Minutes
Equipment: K-bell/Slam Ball/ DB
Complete 3 rounds straight through by setting your interval timer for 30 rounds of 60 work, 10 rest.
1. 8 M-Climber to Slam Burpees (2-minutes)
2. Weighted V-Sit (1-minutes)
3. Father Squat to Crunch (2-minutes)
4. KB Swings (2-minute)
5. Press Ups or suicide press ups (2-minutes)
6. Slow Bicycles (1-minute)
1 More Rep 