Warm up Lower body:
5 mins on bike or rower
3 rounds:
10 Loaded beast
10/ Cossack Squat
10/ Lateral band steps
10/ High plank to lunge with reach to the sky and elbow to the ground
15/ Forward step lunges
(Keep core engaged as much as possible)
Warm up Upper Body:
5 mins on Ski machine or Rower
3 Rounds
10 Loaded beast to push up
10 High plank to pike up (for added intensity put feet on bench)
10 banded face pulls
10 Scapula retractions
30 Mountain climbers
100 calorie row or Ski
10 rounds – 10 band squats, 10 push ups, 10 Band Face pulls
200 Jump ropes
2 big loop bike rides
Tabata Bar hangs
Thunderstruck burpees – Run on spot or on a track, every ‘Thunder” drop and do a burpee
Week 1:
Day 1:
– Split Squats: 4 sets of 6 reps per leg
– Deadlifts: 4 sets of 6 reps
– Dumbbell bench or push press: 4 sets of 6 reps
– 3 sets of 30 reps of hip dips, leg raises or alternating tow touches, hallow rocks
– HIIT cardio: 20 seconds of sprinting followed by 40 seconds of rest, repeat for 10 minutes, choose any cardio machine.
Day 2:
– Lunges: 4 sets of 6 reps per leg
– Bent over rows: 4 sets of 6 reps
– Overhead press: 4 sets of 6 reps
– 3 sets of 30 reps of Russian twists, High plank alternate toe touch, side plank leg raises
– EMOM – 12 mins
Min 1 – 15-20 KBS
Min 2 – 15 per leg Bulgarian split squat
Min 3 – 30-40 Lateral bench step over
Day 3:
– Split Squats: 4 sets of 6 reps per leg
– Romanian deadlifts: 4 sets of 6 reps
– Incline bench press: 4 sets of 6 reps
– Sally up down High plank low plank challenge
– HIIT cardio: 30 seconds of KB swings followed by 30 seconds of rest, repeat for 10 minutes
Week 2:
Day 1:
– Goblet squats: 4 sets of 8 reps
– Sumo deadlifts: 4 sets of 8 reps
– Dumbbell chest press: 4 sets of 8 reps
– 3 sets of 30 reps of hip dips, leg raises or alternating tow touches, hallow rocks
– 12 min EMOM
Min 1 20 Sumo deadlift high pull
Min 2 20 Bicep curls
Min 3 15/ Bench or box farmer step up
Day 2:
– Bulgarian split squats: 4 sets of 8 reps per leg
– Pull-ups: 4 sets of 8 reps, or kneeling weighted pull down
– Arnold press: 4 sets of 8 reps
– 3 sets of 30 reps of Russian twists, High plank alternate toe touch, side plank leg raises
– 4 rounds
30 seconds rowing 15 sec rest
30 seconds of Farmers lunges followed 15 sec rest
30 seconds of high plank low plank alternate rest 15 sec
Day 3:
– Split squats: 4 sets of 8/ reps
– Stiff-legged deadlifts: 4 sets of 8 reps
– Close grip bench press: 4 sets of 8 reps
– 300 Mountain climbers, 200 Hip dips, 100 hallow rocks
– 4 rounds
30 seconds Goblet squats 15 sec rest
30 seconds of DB push press followed 15 sec rest
30 seconds of rowing or skiing rest 15 sec
Week 1 – 4 sets 6 reps (24 reps)
Week 2 – 4 Sets 8 reps (32 reps)
Week 3 – 4 Sets 10 reps (40 reps)
Week 4 – 4 sets 12 reps (48 reps)
Take a week off – Still move and be active, and focus on nutrition
Remember to rest for 1-2 minutes between sets and focus on proper form and technique. Additionally, make sure to consume enough protein and calories to support muscle growth and recovery.
Additional work outs –
12 min EMOM – Full body
Min 1 – 10 calories rower or ski
Min 2 – 15-20 Sumo Deadlift high pull
Min 3 – 12-15 Lebert bar rows or DB bent over row
12 min EMOM – Full Body
Min 1 – 30 double battle rope slams (or KBS)
Min 2 – 14-18 Goblet squats
Min 3 – 12-15 Man Makers
50 calories rower or ski
40 Body weight squats
30 Push ups
20 hallow rocks
10 pull ups
12 min EMOM
Min 1 – 15/ cable lat pull down
Min 2 – 15-18 DB lateral raises
Min 3 – 15 – 18 Tricep over head extension
5 rounds
150m row sprints
150 m recover
15 push ups
15 KBswings
4 rounds x 4 lengths of turf Sled push and pull (week 1)
4 rounds 2 min of hill sprints level 15% 2 mins at 20% incline (week 2)
4 rounds 3 mins hill sprints 15% incline 3 mins at 20% incline (week 3)
4 rounds 4 mins hill sprints at 15% incline 4 mins at 20 % incline (week 4)
Add in 70-90 min cardio sessions on off days ideally 1-2x a week
