cardio
SET 1
1. Jump squat
2. Low kicks
5. High knee skips or high knees
6. Calf hops L/R
7. Reverse lunge skips L/R
SET 2
1. Side oblique crunch L/R
3. Side plank crunch L/R
5. Plank hip taps + knee to elbow
SET 3
2. Crab walk
3. Jump lunges or modified jump lunges
6. Toy soldiers
7. Burpees or jump rope
SET 4
1. Side oblique crunch L/R
3. Side plank crunch L/R
5. Plank hip taps + knee to elbow
Full Body (Push)
Pyramid Cardio HIIT: 3x
•40 seconds of jumping jack
•10 second break
•30 seconds of high knees
•10 second break
•20 seconds of squat heel clicks
SET ONE
Tricep push down 10-12
Back squat or trap bar squat 10-12
SET TWO
Decline chest press 10-12
Step Ups 10 each
SET THREE
Alternating Arnold press on ball 10-12
Goblet squat 10-12
SET FOUR
Flies 10-12
Wall Squat 30-40 seconds
SET FIVE
Dips 12-15
One legged Bulgarian Squat 10 each
SET SIX
Landmine push press 10-12
Landmine Squat 10-12
SET SEVEN
TRX push up
TRX one legged squat each
lower
SET ONE:
A. Clam shell 10-12
B. Deadlift 10-12
C. Scissor kick + leg lift 20
SET TWO:
A. Single Leg Squat W/ Swiss Ball 10-12 each
B. Hamstring curl 10-12
C. Side plank hip taps 10-20 each
SET THREE:
A.Walking lunges 10-12 each
B.Weighted glute raise 10-12
C. Bicycles 20
SET FOUR:
A.One legged calf raise 10-12 each
B.Goblet squat 10-12
C.Side plank crunch 10-20 each
SET FIVE:
A.Uneven squat hops 10-12 each
B.Good Mornings 10-12
C.Star crunch 10-20
full body (pull)
Pyramid Cardio HIIT: 3x
•40 seconds of jumping jack
•10 second break
•30 seconds of high knees
•10 second break
•20 seconds of squat heel clicks
SET ONE
Bar bicep curl 10-12
Good mornings 10-12
SET TWO
Reverse flies 10-12
Weighted glute raise 10-12 each
SET THREE
Pull ups 10-12
Hamstring curls 10-12
SET FOUR
Landmine single arm row 10-12 each
Landmine deadlift 10-12
SET FIVE
Static bicep curls 10-12
Sumo squats 10-12 each
SET SIX
Lat pull overs 10-12
Band rear raiser 12 each
SET SEVEN
TRX wide row 10-12
TRX one legged deadlift 10-12 each
HIIT
EXERCISE ONE: Band run or climbing ladders
EXERCISE TWO: Bench hops
EXERCISE THREE: Suicides
EXERCISE FOUR Burpee + lateral jump
EXERCISE FIVE: Side lunge with rainbow touch
EXERCISE SIX: Plank Mogul
EXERCISE SEVEN: Squat + heel clicks
EXERCISE EIGHT: UFC
EXERCISE NINE: Squat jump + lateral jump
EXERCISE TEN: Fast feet + burpee