Monday - EDtone
Warm up: 20s per movement x 2 rounds
2 step dash
Squat calf raise
Hot knees
Plank rocks
Toning - Glutes
Side leg raises
Glute kickbacks
Glute bridge
Upper & lower body conditioning
45s work / 45s work / rest x 2 rounds
1. Lat raise / borrower squats
2. Frontal raise / power jack
3. Shoulder press / squat jump pulse
4. Chest press / 2 step dash
Toning - Core (30/15s x 3 rounds)
weighted plank slides
weighted leg lowers
weighted reverse curl
weighted oblique twist
Max effort work:
1min max burpees
1min max sit ups
Rest
45s max burpees
45s max sit ups
Rest
30s max burpees
30s max sit ups
Tuesday - KB
Warm up
21-15-9
Air Squat
Russian KB Swing
KB – In teams of 2
10min AMRAP of
40 KB swing - split
20 Air Squat - sync
40 KB Single arm switch - split
20 Press ups – sync
10min AMRAP of
40 KB Goblet Squat – Split
20 Sit ups – sync
40 KB Push Press – Split
20 Plank Ups - sync
Into 10 Alternating Rounds of:
8 KB Lunge
8 KB STOH
8 Down ups
Wednesday - Bootcamp
Warm up
10-8-6-4-2
Russian Swing
Air Squat
Press ups
Bootcamp:
2min on: 1min off x 12 Rounds
1. 30 KB Swings – Max Burpees
2. 30 BB Back Squats – Max Plyo Lunge
3. 30 Press ups – Max Hot Knees
4. 30 KB Goblet Squat – Max Mountain Climbers
5. 30 BB Push Press – Max Pommel Jumps
6. 30 Sit ups – Max Bicycles
X 2 Rounds
Thursday - EDpump
Warm up
Bodyweight Tabata (4 exercises x 2 rounds)
EDpump:
2 Rounds of:
40secs Strict Press – 20secs Plate Lateral Raise – 30secs Rest
40secs Strict Press – 20secs Plate Frontal Raise – 30secs Rest
40secs Strict Press – 20secs Plate Arnold press – 30secs Rest
2 Rounds of:
40secs Back Squat – 20secs Plate Goblet Squat – 30secs Rest
40secs Back Squat – 20secs Plate Squat Pulse – 30secs Rest
40secs Back Squat – 20secs Plate Squat Jump – 30secs Rest
2 Rounds of:
40secs Deadlift – 20secs Plate Bent Over Wide Row – 30secs Rest
40secs Deadlift – 20secs Plate Bent Over Narrow Row – 30secs Rest
40secs Deadlift – 20secs Plate Good Morning – 30secs Rest
2 Rounds of:
40secs Bench Press – 20secs Plate Bench Press – 30secs Rest
40secs Bench Press – 20secs Plate Fly Curl - 30secs Rest
40secs Bench Press– 20secs Plate Lat Pull over – 30secs Rest
2 Rounds of:
40secs Plank Hold – 20secs Plate Sit ups – 30secs Rest
40secs Plank Hold – 20secs Plate Russian Twist – 30secs Rest
40secs Plank Hold – 20secs Plate Leg Lower – 30secs Rest
Friday - DB HIIT
Warm up
4min AMRAP 10 Air Squats / 10 Lunges / 10 Sit ups / 10 Press ups
HIIT
30:30:30 DB/BW/Rest
1. DB Goblet Squat
2. DB GTOH
3. DB Lunge
4. DB SA push press
5. DB Thruster
6. DB Devil Press
Rnd 1 – alt Down up / Press up
Rnd 2 –alt Squat Jump / Plyo Lunge
Rnd 3 –alt Plank Hold / Mountain Climber
Saturday - KB
Warm up
5min AMRAP
30 Air Squat
15 Russian KB Swing
30 Press ups
15 Full KB Swing
KB On each exercise 20:10 / 30:10 / 40:10
KB Single Arm Switch
KB Goblet Squat
KB Russian Swings
KB Push Press
KB Left arm Swings
KB Truster
KB Right arm Swings
KB SDHP
KB Swings
KB Lunge and Press
Finisher after each exercise
20s Squat Jumps – 20s Press ups – 20s Down ups