EDTONE
Warm up
High knees Every min 10 mountain climbers + 10 squat jumps x 6 rounds
6min AMRAP - LEG FOCUS 10 squats 10 power jacks 10 kb lunges 10 kb deadlift
6min AMRAP - ARM FOCUS 10 press ups 10 kb press 10 kb swings 10 hot hands
6min AMRAP - CORE FOCUS 10 sit ups 10 v ups 10 mountain climbers 10 knee tuck
Finisher - cardio blast 20:20:20 Burpees Sprint 2 step dash
Tuesday KB
Warm up
5min AMRAP
10 Russian Swing / 10 walk out press up / 10 KB swings / 10 Air Squat
Workout
Going 20:20:20 - 30s rest
Left Arm Swing - BW - Right Arm Swing
Left Arm Push Press - BW - Right Arm Push Press
Left Arm SDHP - BW - Right Arm SDHP
Left Leg Lunge - BW - Right Leg Lunge
Left Arm Thruster - BW - Right Arm Thruster
REPEAT x 4 BODYWEIGHT MOVEMENTS
1 - Squat Jumps
2 - Press ups
3- Down Ups
4- Sprints
Finisher
Alt Tabata - KB swing / Sprints
Bootcamp
Warm up
10 KB reps on each movement Russian Swing / Push Press / Goblet Squat
Workout
In teams of 2:
5min ladders - increase equipment reps by 10 each round / BW in sync to remain at 10 reps
1- 10 KB swings + 10 Sync Air Squats
2- 10 BB Back Squats + 10 Sync Press ups
3- 10 Box Jumps + 10 Sync Lunges
4- 10 KB SDHP + 10 Sync Sit ups
5- 10 BB GTOH + 10 Sync Pommel Jumps
6- 10 Burpee Box Jumps + 10 Sync lunges
EDpump
Warm up
Bodyweight Tabata
Pump
Tabata Intervals : 1min rest between full tabata
ARMS: BB Bicep Curl / Plate Hammer Curls / BB skull crushers / Plate Tricep Extensions
SQUATS: BB Back squat / Plate Squat Pulse / BB Front Squat / Plate Squat Hold
GLUTES: BB Deadlifts / Plate Good Mornings / BB Glute Bridge / Plate Bridge with lat pullover
SHOULDERS: BB Strict Press / Plate Lateral Raise / BB Upright Row / Plate Frontal Raise
CHEST: BB Wide Bench Press / Plate Fly / BB Narrow Bench Press / Plate Bench Press
BACK: BB Wide Bent Over Row / Plate Reverse Fly / BB Narrow Bent Over Row / Plate Bent Over Row
CORE: Ex Plank Hold / Mountain Climbers / Elbow Plank Hold / Squat Thrusts
DB HIIT
Warm up
Bodyweight Tabata
Workout
12min EMOM
1- 20 DB Goblet Squat
2- 45s Squat Variation
3- 20 DB Goblet Lunge
4- 45s Lunge Variation
12min EMOM
1- 20 SA DB STOH (10/10)
2- 45s Press ups
3- 20 SA DB SDHP (10/10)
4- 45s Extended Plank Hold
12min EMOM
1- 20 DB GTOH (10/10)
2- 45s Down ups
3- 20 DB Hang Squat Clean (10/10)
4- 45s Burpees
Saturday KB
Warm up
10 reps on each movement
Russian Swings / push press / goblet squat x 2
Workout
In teams of 2:
5min ladders - increase KB reps by 10 each round / BW in sync to remain at 10 reps
1- 10 KB swings + 10 Sync Air Squats
2- 10 KB Goblet Squats + 10 Sync Press ups
3- 10 KB Push Press + 10 Sync Lunges
4- 10 KB SDHP + 10 Sync Sit ups
5- 10 KB GTOH + 10 Sync Pommel Jumps
6- 10 KB SA Switch + 10 Sync Burpees