• Workout Segments

  • Segment 1

    Upper Push

    Lower

    Upper Pull

    Core/Agility/Flex.

    Push-ups (3x12)

    SB Assisted Bodyweight Squats (3x12)

    DB Biceps Curls

    (4x12)

    Single Step Forward Ladder Sprints

    (10 Round  Trips)

    MB Shoulder Press (4x10)

    Lateral Jumps (3x50)

    Back Extension T’s (3x8)

    Planks

    (3x30 sec)

    Tri. Bench Dips (3x12)

    Single-leg Calf Raises(3x10)

    Plate Curls

    (3x12)

    MB Toe-Taps (3x50)

    DB Incline Bench Press (4x10)

    Lunges

    (3x8 ea. leg)

    RB Lat. Pull-downs (4x8)

    Dead Bugs

    (4x30 sec)


    Segment 2

    Upper Push

    Lower

    Upper Pull

    Core/Agility/Flex.

    SS Chest Press (3x8)

    MB Bench to Upright (4x10)

    RB Biceps Curls (4x12)

    Double-step Forward Ladder Sprints (6 Round Trips)

    DB Shoulder Press (4x10)

    Foam Roll (3 min)

    DB Incline Bench  Rows (3x10)

    Flutter Kicks (4x15 sec.)

    RB Overhead Tri. Extensions  (4x10)

    MB Floor to Overhead (4x10)

    MB Biceps Curls (4x10)

    Spin Bike Cycling (3 min.)

    BB Flat Bench Press (3x8)

    Reverse Lunges (3x8 ea. leg)

    Plate Shoulder Raises (3x12)

    Pigeon Pose

    (3x45 sec. ea. leg)


    Segment 3

    Upper Push

    Lower

    Upper Pull

    Core/Agility/Flex.

    DB Flat Bench Press (3x10)

    Bodyweight Squats (4x8)

    Barbell Biceps Curls (3x6)

    Icky Shuffle Ladder Sprints

    (8 Round Trips)

    Plate Overhead Tri. Ext. (4x12)

    Lateral Single-leg Raises

    (4x10 ea. leg)

    DB Shoulder Flies (4x8)

    Tree Pose

    (4x30sec ea. side)

    SB Push-ups (4x10)

    Lateral Hurdle Jumps (4x20)

    Back Extensions (3x10)

    Leg Lifts (4x10)

    BB Single-arm Jammers 

    (4x8 ea. arm)

    Knees to Upright (3x4 ea. leg)

    Pull-ups (3x to failure)

    Heavy Bag Boxing (3x1:00)