Have any questions about any of the exercises below? No worries, Check out full demonstration HERE

Warm up

Strength – Weighted Pull ups

8×3

  • rest as needed between sets
  • use a dumbbell between feet
  • go heavy

rest 3 min

Deadlift

2×5

2×3

2×1

  • focus on form and make it challenging
  • be sure to warm up to your first set

rest 4 min

Stamina/Core – Complete the list as fast as possible

40 push ups

40 sit ups

30 push ups

30 sit ups

20 push ups

20 sit ups

10 push ups

10 sit ups

rest 3 min

Cardio – 10 min on either an elliptical or stationary bike – 20-40 tempo

  • go fast for 20 sec then slow down for 40 sec
  • repeat 10x

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