Workout of the Day:
Box Squats
Close Stance Stiff Leg Deadlifts
Wide Stance Leg Press
Leg Curls
Standing Calf Raise
Seated Calf Raise
Stairs (every 2nd step, squeezing glutes)
Cable Squats
Step Downs
Wide Stance Stiff Leg Deadlifts
1 Minute Each, 2-3 Rounds
Workout of the Day:
Deadlifts
Bench Press
Pulldowns
KB Upright Rows
Overhead Press
Cable Curls
Rope Pushdowns
TRX Rows
Push Ups
Side Laterals
Incline DB Press
Sit Ups
1 Minute Each 2-3 Rounds
Workout of the Day:
Push Jerks
Hang Cleans
Cable Curls
Rope Extensions
Incline Hammer Curls
Reverse Grip Pushups
Incline Sit Ups
Hanging Leg Raises
Tabata
Workout of the Day:
Back Squats
Front Squats
Sumo Squats
Jump Squats
Air Squats
Step Downs
Lunges
Calf Raises
1 Minute on, 1 Minute off
3 Rounds
Workout of the Day:
Deadlifts
KB High Pulls
Wide Grip Cable Row
Hip Thruster Pushups
Jumping Pull Ups
Side to Side Pushups
Leg Raises
Incline DB Press
Tabata
2 Minute Spin Between exercises
Workout of the Day:
Push Press
Deadlifts
Smith Machine Incline Press
Cable Rows
Ball Slams
Battling Ropes
Renegade Rows
Medicine Ball Throws
Wall Sit
Flat DB Flyes
Sumo Deadlift High Pulls
1 MInute Each, 2-3 Rounds
Workout of the Day:
Roman Chair Leg Raise
Bar Curls
Ab Roll Outs (135lbs)
Hammer Curls
Cable Side Twists
Ring Extensions
Skipping
Overhead DB Extensions
Hanging Twisting Leg Lifts
1 Minute Each, 3 Rounds
2 Minutes hard spinning between rounds
Workout of the Day:
Front Squats
Barbell Hip Thrust
Alternating Leg Curls
Smith Calf Raise
Flutter Kicks
Seated Calf
Stairs (every other step)
Hurdle Hops
Right Leg Step Up
Left Leg Step Up
Right Leg Reverse Lunge
Left Leg Reverse Lunge
1 Minute Each, 2-3 Rounds
or
Tabata
Workout of the Day:
Bench Press
DB Pullovers
Upright Rows
Underhand Pulldowns
Smith Machine Overhead Press
Straight Arm Pulldown
Front Cable Raise
Ring Push Ups
Ring Pull Ups
Side Laterals
Prone Incline DB Rows
TRX Rear Laterals
1 Minute Each, 2-3 Rounds
Workout of the Day:
Barbell Row
Decline Bench Press
Wide Grip Pulldown
Incline Smith Machine Press
TRX Rows
Cable Crossovers
Jumping Chin Ups
Ladder Pushups
DB Clean and Jerk
Incline Sit Up
Hanging Leg Raises
1 Minute each, 2-3 Rounds
Workout of the Day:
Squats - Clubs
Pushups - Spades
Laterals - Hearts
Bicycle Crunch - Diamonds
Lunges - Clubs
Dumbell Rows - Spades
Overhead DB Press - Hearts
Mountain Climbers - Diamonds
Deck of Cards Workout
Workout of the Day:
Barbell Curls
Close Grip Bench Press
Bike
Barbell Roll Outs
Cable Crunches
Skipping
Zottman Curls
Lying Dumbbell Extensions
Ladder Quick Feet
Incline Sit Up
Leg Raise with Hip Thrust
Step Ups
Rounds and Reps TBD
Workout of the day:
Barbell Lunge
Stiff leg Deadlifts
Leg Press
Alternating Leg Extensions
Glute/Ham Raise
Stairs
Cable Squats
Pump Lunges
Stability ball Leg Curl
Standing Calf Raise
1 Minute each, 2 rounds
Workout of the Day:
Bench Press
Pullovers
Upright Rows
Reverse Pulldowns
Deadlifts
Smith Machine Incline Press
Rope High Pull
Cable Rows
Ring Laterals
Stability Ball Flyes
T-Bar Rows
1 Minute Each, 2-3 Rounds
