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Workout

Body Weight Workouts

Cardio/ Plyometrc

Warm Up: 

10 Jackknives 

10 Hollow Body Rocks 

10 Glute Bridges 

Repeat 2x 

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10 Minute EMOM:  

5 Jump Squats 

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10 body squats

 

6 step back lunges

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6 jumping lunges 

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Repeat top of every minute

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Cardio/ Plyometric        (15 minutes) 
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Push/ Strength
Push/ Strength      (20 minutes) 

Warm Up: 

10 Plank Thread the Needle 

10 shoulder taps

10 superman's

Repeat 2x 

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Circuit:  

12 Hand release pushups 

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8 I's-Y's- T's each way

 

12 Push up Rotate 

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12 Prone Rear Delt Raises 

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20 yard Bear Crawl 

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Repeat 4x

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Quad/ Strength

Warm Up: 

10 Body squats
20 Mountain Climbers
12 walking lunges

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Circuit:  

12 Step Back Reverse Lunges


10 Side lunges


12 1.5 rep squats


8 single leg RDL


15 VMO squats

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Repeat 5x 
 

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Quad/ Strength              (20 minutes) 
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Glute/ Strength

Warm Up: 

10 glute bridges
10 walking lunges
10 side lunges
repeat 2x 

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Circuit:  

15 Body Squats


14 Fire hydrants


10 Sumo Squats


10 side lunges 


10 Curtsey Lunges


10 Single Leg RDL's 

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Repeat 4x 
 

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Glute/ Strength              (20 minutes) 
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Full Body/ Strength

Warm Up: 

15 Bridges
10 Bootstrappers
30 shoulder taps
8 supermans
 

Circuit:  

12 hand release push ups 


20 flutter kicks 


15 body squats


20 shoulder taps


10 supermans


12 walking lunges


10 jump squats

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Repeat 3x

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Full Body/ Strength             (25 minutes) 
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