SantiagoBTH
Features
1 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Bulgarian Split Squat
4 x 15
B2
Squat Jump
4 x 10
C1
Step-Ups
4 x 20
C2
Calf Raise Series
4 x 30
D1
Run
2 x 5:00
D2
Air Squat
2 x 50
D3
Run
2 x 5:00
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Diamond Push-Up
3 x 15
B2
Bench Dips
3 x 15
C1
Hand Release Push-Up
4 x 10
C2
Shoulder Taps
4 x 30
C3
Hand Release Push-Up
4 x 10
C4
Plank
4 x 1:00
D1
Burpee
1 x 1:00
D2
Rest
1 x 1:00
D3
Burpee
1 x 1:00
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Slider Pike-Up
3 x 10
B2
Bicycle Sit-Ups
3 x 20
B3
Mountain Climber
3 x 30
C1
Glute Bridge
4 x 10
C2
Single Leg Glute Bridge
4 x 10
C3
Glute Bridge
4 x 45
D1
Plank
3 x 1:00
D2
Side Plank
3 x 0:30
D3
Superman
3 x 1:00
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Bulgarian Split Squat
3 x 10
B2
Squat Jump
3 x 10
C1
Bench Dips
3 x 10
C2
Clapping Push-Up
3 x 10
D1
Air Squat
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
D2
Push-Up
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
D3
Box Jump
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
D4
V-Ups
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
E1
Plank
3 x 60
E2
Side Plank
3 x 30
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Close Grip Push-Up
4 x 15
B2
Bench Dips
4 x 15
C
Burpee
8 x 20
D
Air Squat
8 x 20
E
Russian KB Swing
8 x 20
F1
Hollow Hold
4 x 30
F2
Russian Twist
4 x 30
