The following workout routines are set up for a rotation of 2 days on and 1 day of rest.
HIIT training days are great to mix into this routine as well.
These routines will have some HIIT cardio mixed into the routines it you do not attend a HIIT training gym.
THE KEYS TO A GOOD WARMUP - 10-15 Minutes Total
A great warmup readies your body and nervous system for a hard workout, eliminates your weak links, and improves your movement quality.
The result? More muscle; less injuries.
1. FOAM ROLLING
Foam rolling first and then dynamic warmup. Think of it like a poor man’s massage: it removes the knots, trigger points, and scar tissue that accumulate in the body. Over time, you’ll restore your muscle’s natural length and reduce nagging aches and pains.
When you hit a tender spot or a trigger point, sit on that spot and let it dissipate. Shoot for eight to ten rolls per body part.
2. JUMP AROUND
Jump Rope, Jumping Jacks or rowing Machine (or combination of all 3) - 5 Minutes
3. SWINGING MOVEMENTS
HIIT training days are great to mix into this routine as well.
These routines will have some HIIT cardio mixed into the routines it you do not attend a HIIT training gym.
THE KEYS TO A GOOD WARMUP - 10-15 Minutes Total
A great warmup readies your body and nervous system for a hard workout, eliminates your weak links, and improves your movement quality.
The result? More muscle; less injuries.
1. FOAM ROLLING
Foam rolling first and then dynamic warmup. Think of it like a poor man’s massage: it removes the knots, trigger points, and scar tissue that accumulate in the body. Over time, you’ll restore your muscle’s natural length and reduce nagging aches and pains.
When you hit a tender spot or a trigger point, sit on that spot and let it dissipate. Shoot for eight to ten rolls per body part.
2. JUMP AROUND
Jump Rope, Jumping Jacks or rowing Machine (or combination of all 3) - 5 Minutes
3. SWINGING MOVEMENTS
- Arm Circles: 1 set of 10 reps, forwards, 1 set of 10 reps, backwards
- Front to Back Leg Swings: 1 set of 10 reps, each leg
- Cross-Body Leg Swings: 1 set of 10 reps, each leg)
- Arm Swings: 1 set of 10 reps
- Pigeon Stretch: 30 Second hold each leg
- Cossack Squat: Hold for 10 seconds each side. Repeat 3 Times per side
Day 1: UPPER BODY - Chest and Back
Exercise |
Sets |
Reps |
Rest Time |
Weight |
Flat Bench |
6 |
5 |
2 Min |
Medium |
Pull Ups |
5 |
AMRAP |
2 Min |
. |
Incline Barbell Press |
4 |
8 |
2 Min |
Medium |
Cable Rows |
4 |
12 |
2 Min |
Medium |
Bent Over Rear Delt Flys |
4 |
12 |
2 Min |
Light |
Abs - Toes to Bar |
4 |
AMRAP |
90 Seconds |
. |
Cardio Options:
Sprints - 5 Min Warm up - 1 Min Run / 1 Min rest 6-8 sets
Jump Rope - *During Lifting Session - 100 jumps every other exercise set
Day 2: Lower Body
Exercise |
Sets |
Reps |
Rest Time |
Weight |
Squats |
6 |
6 |
2 Min |
Medium |
Deadlifts |
5 |
5 |
2 Min |
Medium |
Leg Press |
4 |
12 |
2 Min |
Medium |
RDL's |
3 |
10 |
1 Min |
Medium |
Squat Jumps |
3 |
20 |
1.5 Min |
. |
Rope Crunches |
4 |
12-15 |
90 Seconds |
Medium |
Day 3: Rest
Day 4: Upper Body - Biceps, Triceps, Shoulders
Exercise |
Sets |
Reps |
Rest Time |
Weight |
Barbell Curls |
4 |
6-8 |
90 sec. |
Medium |
Rope Hammer Curls |
4 |
15 |
90 Sec. |
Medium/Light |
TRX or EZ Bar Skull Crushers |
4 |
10 |
90 Sec |
Medium |
Dips |
3 |
10-15 |
1 Min |
. |
Dumbell Lateral Raises |
4 |
12 |
1 Min |
Light |
Butterfly Crunches |
5 |
10-15 |
60 sec |
. |
Cardio Options:
Sprints - 5 Min Warm up - 1 Min Run / 1 Min rest 6-8 sets
Jump Rope - *During Lifting Session - 100 jumps every other exercise set
Day 5: Lower Body
Exercise |
Sets |
Reps |
Rest Time |
Weight |
Pin Press Squats |
5 |
5 |
2 Min |
Medium |
Close Stance Leg Press |
4 |
10 |
2 Min |
Medium/Light |
Lying Leg Curls |
4 |
12 |
90 Sec |
. |
Weighted Long Stride Lunges |
2 |
20 Steps |
2 Min |
. |
Weighted Hip Thrusts |
3 |
15,12,10 |
2 Min |
Medium |
Weighted Calf Raises |
4 |
10-15 |
90 seconds |
Medium |
Day 6: HIIT Training workout / Hiking / Biking etc.
Day 7: Rest
