top of page
Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
Workout of the Day
Warm up: Active streching, 500m row, work up to 5RM barbell curls Strength: Barbell curls 5 set of 5 @ 90% of 5RM Stamina: complete 4 rounds - 8 hammer curls - 10 close grip preacher curls - 8 Incline curls - 10 superman cable curls Last push: 4 rounds of 30sec on 10 off - cable tri pulldown - overhead tri extension - dips Cardio: 10 200m sprints


The 300 Spartan Workout
Complete as fast as you can: 25 Pullups 50 Thrusters 50 Pushups 50 Box Jumps 50 Floor Wipers 50 Single Arm Clean and Press 25 Pullups


Toned Arms
Warm up: Active streching - 500m row, work up to 5RM barbell curls Strength: Barbell curls 5 set of 5 @ 90% of 5RM Stamina: Complete 4 rounds - 8 hammer curls - 10 close grip preacher curls - 8 Incline curls - 10 superman cable curls Last push: 4 rounds of 30sec on 10 off - cable tri pulldown - overhead tri extension - dips Cardio: 10 - 200m sprints


Full Body Workout
Do each strength round through once before doing the cardio round. For the strength rounds start at 15 reps then 14, 12, 11, 10. Your final round is a burnout round so up the weight and do as many reps as you can! For the cardio rounds stay at 15 reps the entire workout. Strength: Barbell Row, Incline Bench Press, Seated Dumbbell Shoulder Press, Cable Rope Pulldown, Dumbbell Curls, Squats, Pullups, Wide Pushups, Barbell Front Raise, EZ Bar Overhead Tri Extensions, EZ Bar Reve
Leg Day
Warmup: Active Stretching, 400m run, warm up to 10RM Back squat Strength: Explosive Back Squat 5 sets of 10 @ 70% 10RM, take no rest during the 5 sets during your recovery jump rope till you are ready to start your next set High Intensity: 5 rounds, complete as fast as you can: - 20 barbell lunges - 20 side bench jumps - 50 double unders - 20 calf raises Core: 25 situps, 25 flutter kicks, 25 reverse crunches, 25 oblique crunches Cardio: 4 mile ruck run


Explosion Workout
Warmup: Active Stretching, 25 pushups, 15 pullups, warm up to 10RM for incline bench press Strength: Explosive Incline Bench Press 5 sets of 10 @ 70% of 10RM superset with 10 inverse row and 1min of jump rope High Intensity: 5 rounds, as fast as you can, 10 explosive pushups, 10 jump pullups, 20 decline pushups, 15 TRX flys Cardio: run 3 miles as fast as you can

Leg Day - Kettle Bells
Warm up: Active streching, 5min bike, work up to your deadlift 5 RM Strength: Deadlift,10 sets of 5 reps @90% 5 RM. Stamina: 5 rounds, 10 sumo deadlift, 10 superman plung, 100m crab walk Last push: Run 800m, 10 KB swings, Run 600m, 20 KB swings, Run 400m, 30 KB swings, Run 200m, 40 KB swings Core: 100 crunch, 100 Flutter Kicks, 100 Oblique Crunches Cardio: 3 mile run as fast as you can
Workouts: Blog
bottom of page