50’s work – 10,s rest
3 sets
1. Squat, Clean & Press
2. Side to Side Pushups, 8 mountain climbers
3. Lat Lunge, Reverse Lunge & Curl Alt
4. Plank Climbers, Plank Jack & Froggers
5. Forward Lunge & 1 Legged Deadlift Alt
6. 1/2 Swing & full Swing
7. Burpee Plank Row & Press Alt
8. Goblet Squat & Press
9. Lying Tricep Ext & Leg Raises
10. Deadlift & Row
3 sets , 30’s work – 10’s rest
Leg Burner workout x 3 sets
10 Jump squats in between each exercise
1. Pendulum lunges R x 10 reps
2. Pendulum lunges L x 10 reps
3. Front squats x 15 reps
4. Deadlift x 15 reps
5. Stability ball hamstring curls x 15 reps
6. Side lunge & curtsy lunge R x 10 reps
7. Side lunge & curtsy lunge L x 10 reps
8. Lying Glute raises x 15 reps
Bodyweight 10 min hitt interval workout
1 min work, 10’s rest
One arm burpee
V ups
2 jump lunge, tuck jump
Plyo switch push ups
Star jacks burpee
Plank kick out touch toe
180degree jump squat
Spider pushup
Bicycle
8 wide hop squats, 8 wide push ups
BARBELL COMPLEX WORKOUT
8 exercises, 10 reps, 10 sets
equipment used- resistance band and gymboss timer
15 min full bodyweight hitt workout
interval 50/10
3-4 sets
5 min cardio before each set
1. jump squat
2. pushup tuck
3. 2 jump lunge kick up alt
4. pushups into v-pushup
5. prison sumo squat
6. dive bomber into down dog touch toe alt
7. resistance band pulldowns / use dumbbells and do bent over row
8. burpees
9. resistance band rev grip pulldowns/use dumbbells and do rev grip bent over row
10. knees in and frog ins
This is a full body hitt and sculpt workout that kicked my butt.
Interval workout, set timer 50-10, 3 sets
burpee pushup kickout
spider scorpion pushup
2 jump lunges , jump squat
butt lift knee in
dive bomber with frogger
1 legged squat into warrior
up and down into tuck jump
tabletop ext
supergirl plank with fly
plank hop pushup
This is a total upper body workout, with some cardio in between. Intense.
8 exercises
4 burpee box jump inbetween each exercise
1.Seated shoulder press
2.Skull crusher
3.Close grip press
4.Chest flyes
5.Trx rev flyes
6.Trx pullup, elbows out
7.Trx pullup, elbows in
8.Alt bicep curls
4 Exercises
12 rds
50’s work 10’s rest
1. Sandbag overhead lunges
2.Plank jumps
3.Sandbag candlesticks
4.Froggers
Cardio – 10 min Cardio skipping workout. Workout anywhere, anytime with only a rope. Different variations, able to be done even without a rope. www.fitnessrag.com