WEEK 1: FOCUS: CORE

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DAY 1

PUSHING

PUSH UPS

BARBELL BENCH PRESS

CABLE PUSHDOWN

LATERAL RAISES

AB ROLLOUT

SPIDER PLANKS

PLANK POP UPS

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DAY 3

PULLING

BARBELL CONVENTIONAL DEADLIFT

KETTLEBELL SWING

EZ BAR CURLS

LAT PULLDOWN

TRX ROW

TRX BICEP CURL

RUSSIAN TWIST

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DAY 5

UPPER BODY

CABLE SKULLCRUSHER

CABLE LAT PULLOVER

ALT DUMBBELL BICEP CURL TO OVH PRESS

TRICEP KICKBACK

PLANK

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DAY 2

HIIT

ASSAULT BIKE INTERVALS

SLAM BALL

HANGING LEG RAISE

BANDED BOSU BALL CRUNCHES

MOUNTAIN CLIMBERS

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DAY 4

LOWER BODY

HIGH KNEES

POWER SQUAT

DUMBBELL LUNGES

WALL SIT

FEET SUPPORTED SIT UP

MOUNTAIN CLIMBERS

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