Day 30 – Arms & Cardio
duration: minutes directions: Exercises: shadow boxing shoulder press dips bicep curls lat pull aparts chest press renegade rows man makers
Day 28 – Lower & Cardio
duration: minutes directions: Exercises: 30 sec jog, 15 sec sprint, 15 sec recover * 5 2 mins dumbbell walking lunges 1 min wall sit 1…
Day 25 – Full Body
duration: minutes directions: Exercises: band pushups dips heavy squats deadlifts bicep curls tempo run (see instructions)
Day 23 – Lower
duration: minutes directions: Exercises: 20 squats 10 burpees 10 single leg lunges each side 20 jump squats 10 side lunges each side 30 seconds high…
Day 22 – Hills
duration: minutes directions: Exercises: Hill sprints
Day 18 – Upper & Cardio
duration: minutes directions: Exercises: 30 lat pull aparts chest press skull crushers flyes tricep extensions pushups weighted dips 30 sec sprint, 30 sec recover *…
Day 17 – Full Body & Cardio
duration: minutes directions: Exercises: clean and press per side squat thrusters renegade rows reverse flyes curtsys each side side lunges each side deadlifts 10 minute…
Day 16 – Jog or REST
duration: minutes directions: Exercises: jogging
Day 13 – Arms & Cardio
duration: minutes directions: Exercises: Chest Press one arm rows per side pushups shoulder press bicep curls lat pull downs flyes
Day 12 – Tempo Run
duration: minutes directions: Exercises: tempo run or speed walk