by jonathan | Jan 23, 2019 | Workouts
Exercise
|
Sets
|
Reps
|
Rest
|
| Squats |
5 |
6 |
60 Seconds |
| Leg Press (wide stance) |
4 |
8 |
60 Seconds |
| Pop Squats s/s Walking Lunges |
4 |
8-10 |
60 Seconds |
| Glute Bridges (barbell) |
4 |
15 |
60 Seconds |
| Ankle taps/crunches (abs) |
4 |
30 seconds |
60 Seconds |
| Russian Twists |
4 |
45 seconds |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Bench Press |
5 |
6 |
60 Seconds |
| Assisted Pull-Ups |
4 |
8 |
60 Seconds |
| Bench dips s/s Dumbbell Lateral Raises |
5 |
8-10 |
60 Seconds |
| Should press (machine) |
4 |
15 |
60 Seconds |
| Crunches (feet elevated) |
4 |
45 seconds |
60 Seconds |
| Jack-Knives |
4 |
45 seconds |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Squat |
4 |
10 |
60 Seconds |
| Glute Bridges (barbell) |
4 |
15 |
60 Seconds |
| Kick Backs |
4 |
30 seconds |
60 Seconds |
| Fire Hydrants |
4 |
30 seconds |
60 Seconds |
| Ankle taps s/s crunches (abs) |
4 |
30 seconds |
60 Seconds |
| Russian Twists |
4 |
45 seconds |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Bench Press |
4 |
10 |
60 Seconds |
| Lat Pull Down |
4 |
10 |
60 Seconds |
| Tricep push-down s/s face-pulls |
4 |
12 |
60 Seconds |
| Barbell curl s/s upright rows |
4 |
12 |
60 Seconds |
| Crunches (feet elevated) |
4 |
45 seconds |
60 Seconds |
| Jack-knives |
4 |
45 seconds |
60 Seconds |
by jonathan | Jan 23, 2019 | Workouts
Exercise
|
Rounds
|
Exercise Time
|
Rest
|
| Jumping Jacks, Mountain Climbers, Burpees |
3 |
30 Seconds on each exercise |
60 Seconds |
| Box jumps into pushups |
3 |
30 reps |
90 Seconds |
| Treadmill |
1 |
10 minutes moderate intensity followed by intervals of 6x 30second sprints with 15 seconds rest in between |
60 Seconds |
Exercise
|
Sets
|
Reps/
Rounds
|
Rest
|
| Box jumps into pushups |
3 |
30 |
60 Seconds |
|
Rowing Circuit – 20 seconds high intensity sprint, followed by 30 seconds of moderate intensity
|
5 |
3 |
60 Seconds |
Exercise
|
Rounds
|
Rest
|
|
20 Kettle bell swings, 20 steps ups each leg, 1 min plank
|
3 |
60 Seconds |
|
20 Kettle bell swings, 30 burpies, 1 minute row, 1 min plank
|
3 |
60 Seconds |
|
Finish with 15 minutes moderate intensity run on treadmill
|
1 |
|
by jonathan | Jan 23, 2019 | Workouts
Exercise
|
Sets
|
Reps
|
Rest
|
| Bench Press |
5 |
5 |
60 Seconds |
| Incline Dumbbell Press |
4 |
8 |
60 Seconds |
| Pec Dec |
4 |
8 |
60 Seconds |
| Overhead Tricep Extension |
3 |
8 |
60 Seconds |
| Tricep Pushdown |
3 |
10 |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Incline Dumbbell Press |
3 |
8 |
60 Seconds |
| Leg Press |
3 |
8 |
60 Seconds |
| Wide Grip Lat Pull Down |
3 |
8 |
60 Seconds |
| Leg Extensions |
3 |
10 |
60 Seconds |
| Lying Hamstring Curl |
3 |
10 |
60 Seconds |
| Dumbbell Lateral Raise |
3 |
8 |
60 Seconds |
| Standing Calf Raise |
3 |
12 |
60 Seconds |
| Sit Ups |
3 |
45 seconds |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Squat |
5 |
5 |
60 Seconds |
| Overhead Press |
5 |
5 |
60 Seconds |
| Leg Extension |
4 |
8 |
60 Seconds |
| Lying Leg Curl |
4 |
8 |
60 Seconds |
| Seated Calf Raise |
4 |
8 |
60 Seconds |
by jonathan | Jan 23, 2019 | Workouts
Exercise
|
Sets
|
Reps
|
Rest
|
| Dumbbell Press |
3 |
8 |
60 Seconds |
| Barbell Squat |
4 |
8 |
60 Seconds |
| Pec Dec |
4 |
8 |
60 Seconds |
| Bent Over Barbell Row |
3 |
8 |
60 Seconds |
| Dumbbell Should Press |
3 |
10 |
60 Seconds |
| Barbell Curls |
2 |
12 |
60 Seconds |
| Tricep Press Down |
2 |
12 |
60 Seconds |
| Russian Twists |
3 |
45 seconds |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Incline Dumbbell Press |
3 |
8 |
60 Seconds |
| Leg Press |
3 |
8 |
60 Seconds |
| Wide Grip Lat Pull Down |
3 |
8 |
60 Seconds |
| Leg Extensions |
3 |
10 |
60 Seconds |
| Lying Hamstring Curl |
3 |
10 |
60 Seconds |
| Dumbbell Lateral Raise |
3 |
8 |
60 Seconds |
| Standing Calf Raise |
3 |
12 |
60 Seconds |
| Sit Ups |
3 |
45 seconds |
60 Seconds |
by jonathan | Jan 23, 2019 | Workouts
Exercise
|
Sets
|
Reps
|
Rest
|
| Squats |
5 |
5 |
90 Seconds |
| Barbell Bench Press |
5 |
5 |
90 Seconds |
| Barbell Row |
5 |
5 |
90 Seconds |
| Preacher Curl |
4 |
10 |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Squats |
5 |
5 |
90 Seconds |
| Lat Pull Down |
5 |
5 |
90 Seconds |
| Deadlift |
1 |
5 |
90 Seconds |
| Tricep Extension – Rope Attachment |
4 |
10 |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Squats |
5 |
5 |
90 Seconds |
| Barbell Bench Press |
5 |
5 |
90 Seconds |
| Barbell Row |
5 |
5 |
90 Seconds |
| Preacher Curl |
4 |
10 |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Squats |
5 |
5 |
90 Seconds |
| Lat Pull Down |
5 |
5 |
90 Seconds |
| Deadlift |
1 |
5 |
90 Seconds |
| Tricep Extension – Rope Attachment |
4 |
10 |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Squats |
5 |
5 |
90 Seconds |
| Barbell Bench Press |
5 |
5 |
90 Seconds |
| Barbell Row |
1 |
5 |
90 Seconds |
| Preacher Curl |
4 |
10 |
60 Seconds |
Exercise
|
Sets
|
Reps
|
Rest
|
| Squats |
5 |
5 |
90 Seconds |
| Lat Pull Down |
5 |
5 |
90 Seconds |
| Deadlift |
1 |
5 |
90 Seconds |
| Tricep Extension – Rope Attachment |
4 |
10 |
60 Seconds |
