A Week at a Glance

Set a Goal & Crush It!

Monday (Beast Mode)

10 Pop Squats + 400M Run
10 Pop Squats + 10 Push ups + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 20 Climbers + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 20 Climbers + 10 Windmills + 400 M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 20 Climbers + 10 Windmills + 10 Dips + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 20 Climbers + 10 Windmills + 10 Dips + 20 Flutters + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 20 Climbers + 10 Windmills + 10 Dips + 20 Flutters + 10 Tricep Push ups + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks +20 Climbers + 10 Windmills + 10 Dips + 20 Flutters + 10 Tricep Push ups + 20 Russian Twists + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks +20 Climbers + 10 Windmills + 10 Dips + 20 Flutters + 10 Tricep Push ups + 20 Russian Twists + 10 Tuck Jumps +  400M Run

Tuesday

60 Minute Spin Class

Dumbbell Deadlift 3x10
DB Str. Leg Deadlift 3 x10

Good Mornings 3 x 15

Pulse Low Squats 3 x 10

Reverse Hypers 3 x 10

Glute Barbell Raises 3 x 10

Single Leg Glute Raises 3 x 10 each leg

Dumbbell Push backs 3 x10

Cable Pull through 3 x 10

Standing Hamstring Curls 3x15

PM Cardio
8- 400M Runs

Wednesday

High Single Arm Cable Curls 5 x8

Rope Press Downs 5 x 8

Dumbbell Hammer Curls 3 x15
Dips 3 x 15
Straight Bar Curls 3 x 12
Close Grip Bench 3 x 12
Seated Heavy DB Curls 3 x 8

Overhead Rope Extensions 3 x 12

Mountain Climbers 3 x20 each side
Plank 30 sec x 3
Plank to Pike 3 x 10

Plank Side to Side Jumps 3 x 10 each side

Hip thrusts 3 x 10

Roll ups 3 x 10

In & Outs 3 x15

3 Mile Run

Thursday

Super Set Each Group

Bench Press 4 x 8
Lat Pull Downs Wide 4 x 8

Incline DB Chest Press 3 x 12

Close Grip Lat Pull Downs 3 x 12

Incline DB Flyes 3 x 12

Incline DB 60' Row 3 x 10

Tricep Push ups 3 x 15

Rhomboid Presses 3 x 15

Push ups 3 x 15-20

High Pull Row 3 x 10

Mountain Climbers 15/15 x 3

Plank 30 seconds x 3

Plank Cheek 2 Cheek 10/10 x 3
Plank Jacks 15 x 3

Hipthrusts 10 x 3

Roll ups 10 x 3

In & Outs 10 x 3

Cardio 

1/2 Mile warm-up

Dynamic warm -up
A-skips, B-Skips, High Knees, Butt Kicks, Fast Leg R &L

10 - 250m Runs @ 75%

Friday

 AM Cardio

20 Minute Run

~

20 Pop Squats

20 Sumo Squats

10 Bench Jumps

10 Full Burpees

40 Cross Climbers

30 Sec Plank

Repeat 3 times

Afternoon Workout
400M run
Overhead Presses 4 x 6-8
Leaning Lateral DB Raises 4 x 10

Plank to Pike 4 x 10

400M Run

Reverse DB Flye 3 x 12

Front DB Raises 3x12 SS with Arnold Presses 3 x 15

30 sec Plank

400M Run

5 x 15 DB Lateral Raises

3 x 8 DB Shrugs

30 Sec Moving Plank

400M Run

4 x 15 Stability Ball Crunch

4 x 10/10 Russian # Twist

4 x 10  In & Outs with hipthrust

Saturday

1-2 Rounds
Squat DB Deadlift  x 10

DB Split Squat Right  x 10

DB Split Squat Left  x 10

Burpee Tuck Jump x 10

Side Lunge Lift Right x 10

Side Lunge Lift Left x 10

Squat Lunge Back Twists x 10

BB Hang Clean Push Press Front Squat  Press Back Squat Press x 10

BB Curtsy Lunge Right Kick x 10

BB Curtsy Lunge Left  Kick x 10

DB Deadlift x 15

BB Hang Clean Push Press Front Squat  Press Back Squat Press x 10

Warrior Deadlift x 10

Warrior Deadlift x 10

Squat & Arm Press/Left Lift  x 10

Bicep Full Curls 10 x 3

Tricep Push ups 10 x 3

45' Out Curls 10 x 3

Dips 15 x 3

Palms Up Curls 10 x 3

Overhead DB Tricep Extensions 10 x 3

Knee Stop Concentration Curls 10 x 3

Skull Crushers 10 x 3

Hammer Curls 15 x 3

Tricep Cable Kickbacks 15 x 3

Sunday = Active Rest Day & Food Prep!!!

Work Hard, Dream Big

Diesel Training