At home workout to prepare you to reach the top of the podium. Only equipment needed is a bike (stationary or regular) Dumbbells and Pull Up Bar
FeaturesA
Biking
1 x 30:00
B
DB Thruster
3 x 8
C1
Goblet Squat
3 x 12
C2
Single Leg RDL
3 x 8
D1
Roll Up Crunch
3 x 15
D2
Bent Over DB Row
3 x 8
D3
DB Shrug
3 x 15
Conditioning
A
Shadow Boxing Circuit
5 Rounds for time - Shadow Boxing 1:00 - 25 Feet Up Crunches - 50 Russian Twist - 20 Jumping Jacks
B1
DB Bench Press
12, 10, 8
B2
Pull-Up
3 x 8
C1
DB Push Press
3 x 8
C2
Bent Over Rear Delt Fly
3 x 10
D1
DB Tricep Extension
3 x 12
D2
DB Bicep Curls
3 x 12
D3
Iron T's
3 x 10
A
Sprint
4 x 50
B1
DB Clean & Jerk
3 x 5
B2
Partner Nordic Hamstring Curl
3 x 8
C1
Lateral Lunge
3 x 5
C2
Glute Bridge
3 x 5
D1
Plank
1 x 1:00
D2
Side Plank
1 x 0:30
A
Biking
1 x 30:00
B1
DB Floor Press
10, 8, 6
B2
DB Renegade Row
3 x 10
C1
One arm DB incline
3 x 5
C2
Chin-Up
3 x 10
D1
DB 10-10-5-5's
3 x 30
D2
DB Farmer's Carry
3 x 40