Courses

WEEK 1

WORKOUT 1: Legs, Booty & Plyometrics - 60 minutes

EXERCISE SUPERSET SETS DETAILS
Barbell Back Squa
A1 Superset! Build to heavy 6 reps, sit back in your heels (do not lean forward) no rest.
3/3 12,12,12
Jumping Alternating lunges
A2 Superset! 10 each leg! 1-2 minutes between sets! No rest
3/3 20,20,20
Kneeling Thrusts
B1 Superset! Build to heavy 10 reps. No rest
3/3 12,12,12
Side Leg Raises
B2 Superset! 1 minute rest between sets!
3/3 15,15,15
Romanian Split Squat w/ Plate
C1 Superset! 12 (each side) Take 3 steps from the bench! No rest
3/3 12,12,12
Glute Thrusts w/ Plate
C2 Superset! Pause at top for 2 seconds! 1 minute rest between sets
3/3 15,15,15
Heavy Kettlebell Swings
D1 Superset! Build to heavy 10 reps, swing to eye level! No rest
3/3 15,15,15
Jump Squats
D2 Superset! 1 minute rest between sets!
3/3 15,15,15

WORKOUT 2: Triceps, Shoulders, Chest 60 minutes

EXERCISE SUPERSET SETS DETAILS
Incline EZ Bar Skull Crushers
A1 Superset: no rest
3/3 15,15,15
Incline EZ Bar Bench Press
A2 Superset: 1 minute rest between sets!
3/3 15,15,15
Standing straight Bar Shoulder press
B1 Superset: no rest
3/3 15,15,15
Incline Tricep Push Up
B2 superset: 1 minute rest between sets!
3/3 15,15,15
Overhead Tricep Extension
C1 Superset: no rest
3/3 15,15,15
Face Pulls
C2 Superset: 1 minute rest between sets!
3/3 15,15,15
Dumbbell Front Raises
D1 Superset: 5 secs on the way down! no rest
3/3 10,12,15
Dumbbell Flys
D2 Superset: 1 minute rest between sets!
3/3 15,15,15

WORKOUT 1: Legs, Booty & Plyometrics - 60 minutes

EXERCISE SUPERSET SETS DETAILS
Straight Bar Box Squats
A1 Superset! no rest
3/3 12,12,12
Straight Bar Stiff Leg Deadlift
A2 Superset! feel stretch in hamstrings 1 minute rest between sets
3/3 12,12,12
Smith Machine Good morning
B1: Superset!
3/3 12,12,12
Calf Raises
B2 Superset! 1 minute rest between sets
3/3 20,20,20
Heavy Kettlebell Swings
C1 Superset! Build to heavy 12 reps
3/3 12,12,12
Jump Rope
C2 Superset! Keep on your toes 30 seconds rest between sets
3/3 45 secs, 45 secs, 45 secs
Hamstrings Curl Machine
D Superset! Build to heavy 12 reps 45 seconds rest between rest sets
3/3 12,12,12