• Details: Strength, Size, Power
  • Difficulty: Beginner to Advanced
  • Duration: 120
  • Workout Time: 30-45

July & August 2022

On this page

Instruction

Schedule

ExcerciseSetsRepsRest
1a) Multidirectional Band Pull Apart 2 5 30 sec
1b) Pushup Plus 2 10 30 sec.
1c) Half Kneeling Bottoms Up KB Press 2 5 30 sec.

ExcerciseSetsRepsRest
1a) Swiss Ball Leg Curl 2 12 30 sec.
1b) Thai Sit 2 10 30 sec.
1c) Flat Footed Peterson Step Up 2 10 30 sec.

ExcerciseSetsRepsRest
1a) 15 Degree Incline Dumbbell Press 3 6-8 90 sec.
1b) Neutral Grip 30 Degree Incline Dumbbell Row 3 6-8 90 sec.
2a) Parallel Bar Dip* 2 8-10 90 sec.
2b) Neutral Grip Chin Up** 2 6-8 90 sec.
3) 45 Degree Incline Dumbbell Y Raise 3 8-10 90 sec.

*Do close grip pushups or dumbbell floor presses if you can’t do dips

**Use bands for assistance if needed

ExcerciseSetsRepsRest
1) One Leg RDL* 3 6-8 120 sec.
2) Rear Foot Elevated Split Squat** 2 8-10 120 sec.
3) Squat*** 2 6-8 180 sec.
4a) Ab Mat Cross Bench Crunch 3 6-8 60 sec.
4b) Standing Hammer Curl 3 8-10 60 sec.

*Hold weight in same hand as working leg. Hold onto something for support with other hand. Rest 2 minutes between legs.

***Rest 2 minutes between legs.

***Use a safety squat bar if you have one. Could also use a machine squat.

Do 30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.

ExcerciseSetsRepsRest
1) Ring Pushup 3 6-8 120 sec.
2) 60 Degree Incline Dumbbell Press 2 6-8 120 sec.
3) Rack Pull Up* 3 6-8 180 sec.
4) One Arm Landmine Row 2 8-10 120 sec.
5) Rope or Band Pushdown 3 8-10 90 sec.

*Upper back focus.

ExcerciseSetsRepsRest
1) Machine or TRX Leg Curl 2 8-10 120 sec.
2) Barbell or Machine Hip Thrust 2 8-10 120 sec.
3) Heels Elevated KB or BB Front Squat 2 6-8 180 sec.
4) One Arm Preacher Curl 3 8-10 90 sec.
5) One Arm Slow Motion Farmers Carry 2 30 sec. 120 sec.

Do 30 minutes of steady state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.