by Jonathan Quieros | 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 Quieros | 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 Quieros | 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 Quieros | 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 Quieros | 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 |