ROCKET MAN (Full Body | Circuit Style)
-
Triset 1/3
5 sets x 5 reps. After one set, 10-15 sec rest, then start Box Jumps, see next movement below.
Weight Recommendation* Heavy Weight
-
Triset 2/3
3 sets x 5 reps. After one set, 10-15 sec rest, then start Pull Ups, see next movement below.
Weight Recommendation* Light Weight Dumbbells
-
Triset 3/3
4 sets x 12 reps. After one set, restart the Triset with Heavy Back Squat, see above
-
Triset 1/3
4 sets x 8 reps. After one set, start Bulgarian Squats, see next movement below.
Weight Recommendation* Heavy Weight
-
Triset 2/3
4 sets x 6 reps (each leg). After one set, start Calf Extensions, see next movement below.
Weight Recommendation* Medium-Heavy Weight
-
Triset 3/3
3 sets x 25 reps. After one set, restart the Triset with Bench Press, see above.
Weight Recommendation* Light-Medium Weight
-
Triset 1/3
4 sets x 5 reps. After one set, start Barbell Curls, see next movement below.
Weight Recommendation* Heavy Weight
-
Triset 2/3
4 sets x 10 reps. After one set, start Barbell Rows, see next movement below.
Weight Recommendation* Medium-Heavy
-
Triset 3/3
4 sets x 10 reps. After one set, restart the Triset with Deadlifts, see above.
Weight Recommendation* Medium-Heavy Weight
STATIC (Cardio | Core | Full Body)
-
Run on the treadmill for 10 minutes at 70% effort (3-5 min rest, then start Core Circuit, see next movement below)
-
Sit Ups x 10 reps
Bicycle x 20 reps
Toe Touches x 10 reps
Rest 30 seconds
4. Leg Raises x 10 reps
5. Scissors x 20 reps
6. V Ups x 10 reps
Rest 30 seconds
Repeat 3x total
-
3-4 sets x AMRAP
AMRAP* As many reps as possible.
-
4 sets x 10-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
-
4 Sets x 10-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
-
4 sets x 10-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
-
4 sets x 10-15 reps (1-2 min rest between each set)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
-
4 sets x 15 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
-
3 sets x 10-15 reps (30 sec rest)
Shorter rest between sets will help activate the calf muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
STICKY ICKY (Cardio | Core | Full Body)
-
Use the Elliptical for 5 minutes at 70% effort
-
5 minutes
Breakdown -
1 minute on
1 minute off
1 minute on
1 minute off
1 minute on
-
Sit Ups x 10 reps
Bicycle x 20 reps
Toe Touches x 10 reps
Rest 30 seconds
4. Leg Raises x 10 reps
5. Scissors x 20 reps
6. V Ups x 10 reps
Rest 30 seconds
Repeat 3x total
-
Total - 3-4 sets x 10 Reps (2 min rest between each set)
-
Total - 3-4 sets x 10 reps (2-3 min rest between each set)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
-
Superset 1/2
Total - 3-4 sets x 8-10 reps
Breakdown -
Set #1 x 8-10 reps (each leg, 10-15 sec rest then start, Bent Over Tricep Extension, see next movement below)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
-
Superset 2/2
Weight Recommendation* Light-Medium Weight Dumbbells
Total - 3-4 sets x 10 reps
Breakdown -
Set #1 x 10 reps (2-3 min rest, then restart the Superset with Step Back Lunges, see above)
-
Total - 3-4 sets x 10-20 reps (1-2 min rest between each set)
How To: Perform a RDL and immediately stand up bringing the dumbbells to your shoulders and perform an overhead press. Bring the dumbbells back down to your sides and perform an RDL, repeat this dual movement until 10-20 reps have been completed
Weight Recommendation* is ba3-4 sets x 10-20 reps (1-2 min rest)
How To: Perform a RDL and immediately stand up bringing the dumbbells to your shoulders and perform an overhead press. Bring the dumbbells back down to your sides and perform an RDL, repeat this dual movement until 10-20 reps have been completed
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
-
3-4 sets x 10-20 reps (30 sec rest)
Shorter rest between sets will help activate the calf muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
TRACK STAR .01 (Cardio | Full Body)
-
Total - 30 Minutes On The Treadmill
Breakdown -
5 minutes at warm up speed
5 minutes at 70% effort
10 minutes at 50% effort
2 minutes at 80-90% effort
2 minutes at 50% effort
2 minutes at 80-90% effort
2 minutes at 50% effort
2 minutes at 80-90% effort
(3-5 min rest, then start Pull Ups, see next movement below)
-
Total - 4 sets x 8 reps (2 min rest between each set)
-
Total - 3 sets x 16 reps (8 each arm, 1 min rest between each set)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
-
Total - 4 sets x 10 reps (1-2 min rest between each set)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
-
Total - 3 sets x 10-20 reps (30 sec rest between each set)
*The Shorter Rest Between Each Set Will Help Activate The Calf Muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
Your New Favorite Workout Tracker
Your New Favorite Workout Tracker
Your New Favorite Workout Tracker Your New Favorite Workout Tracker
The SWEAT Diary
Plot your process and track your progress.
For the next three months, the proof of your work ethic will reflect in the diary. With a built in weekly planner, it’s easy to prep your weekly split. Small enough to fit in your gym bag, bring it along to track your next workout.
Try a Full Body Gym Workout
-
Quads | High Intensity
-
Full Body | Circuit Style
-
Cardio | Core | Full Body
-
Lower Body | No Jumping
Try workouts such as: