Light Jog

1 x 10:00

Warmup (B)

1-3 Rounds, with 0 rest between rounds 1) Walking Lunge with a Twist x 15 (Each Side) 2) Arm Swings and Lat Reaches x 30 seconds (Each) 3) Bend And Reach x 15 4) Bend And Twist x 15 (Each Side) 5) Crossover Toe Touch x 15 (Each Side) 6) The Swimmer x 15 Warming up is an essential part of your workout and is not optional- it is just as important as the workout itself!

Kettlebell / Dumbbell Circuit (A)

5 Rounds of 8 exercises, with 1 minute rest between rounds: 1) Goblet Squat Halo x 10 (Each Direction) 2) Push-Up x 10 3) Dumbbell Goblet Clean & Press x 20 4) Front Leaning Rest x 30s 5) Twisting Goblet Reverse Lunge x 10 (Each Side) 6) Push-Up x 5 7) Dumbbell or Kettlebell Swing x 20 8) Plank on Elbows x 30s Use the same dumbbell or kettlebell for all exercises. I highly recommend you start very light ~5kg / 10lbs and work your way up. The point of this is to do excellent reps with a complete range of motion, not to check a box or do the most weight (ESPECIALLY ON THE TWISTING REVERSE LUNGE!! Make the focus big ROM, a huge stretch, and tight abs with a flexed taint). Keep the weight at or under 10kg / 20lbs or less unless you can do 5 Rounds with no more than 30 seconds of rest between them. Do better reps and faster workouts before you add more weight. Kettlebells are a little harder to manage at first, but are probably superior to dumbbells for most lifts because they require you to fully engage your grip, which is necessary to fully engage the rest of the muscles in your upper body.

Cooldown (B)

4+ Rounds of 3 exercises, with 30 seconds rest after the third exercise. 1) Dead Bug x 5 (Each Side) 2) Windshield Wipers x 5 (Each Side) 3) Bird Dog x 5 (Each Side) Every pro athlete on Earth makes core work the backbone of their training, and it's high time recreational lifters followed their lead.

Warmup (B)

1-3 Rounds, with 0 rest between rounds 1) Walking Lunge with a Twist x 15 (Each Side) 2) Arm Swings and Lat Reaches x 30 seconds (Each) 3) Bend And Reach x 15 4) Bend And Twist x 15 (Each Side) 5) Crossover Toe Touch x 15 (Each Side) 6) The Swimmer x 15 Warming up is an essential part of your workout and is not optional- it is just as important as the workout itself!

Bodyweight Circuit (B)

10 Rounds of 8 exercises done for 30 seconds each, with a 1 minute break between rounds. 1) Burpee Broad Jump 2) Jumping Jacks 3) Burpee Tuck Jump 4) Jumping Jacks 5) Burpee Pull-Up 6) Jumping Jacks 7) Mountain Climber 8) Flutter Kicks That means you will do each of the 8 exercises for 30 seconds apiece before resting for 1 minute and starting another round. Use a Round Timer app to make it easy. 10 rounds can be done in 49 minutes, which means you can get a full workout an hour with warmup and cooldown.

Standing Forward Fold

3 x 30

Cobra Stretch

3 x 30

Cat Cow

3 x 30

Light Jog

1 x 10:00

Static Stretch

1 x 5:00

DB Hang Power Clean & Jerk

3 x 10

Front Squat

4 x 5 @ 60, 75, 80, 85 %

Back Squat

5, 5, MAX, MAX

Bench Press

20, 15, 12, MAX @ 50, 60, 70, 85 %

Chin-Up

4 x MAX

Cooldown (B)

4+ Rounds of 3 exercises, with 30 seconds rest after the third exercise. 1) Dead Bug x 5 (Each Side) 2) Windshield Wipers x 5 (Each Side) 3) Bird Dog x 5 (Each Side) Every pro athlete on Earth makes core work the backbone of their training, and it's high time recreational lifters followed their lead.

Jog

1 x 10:00

Static Stretch

1 x 5:00

Diamond Push-Up

4 x 2

Push-Up

4 x 3

Pull-Up

4 x 5

Tricep Kickback Curl

20, 12, 12, 12

Bicep Curl to Shoulder Press

3 x MAX

Cooldown (B)

4+ Rounds of 3 exercises, with 30 seconds rest after the third exercise. 1) Dead Bug x 5 (Each Side) 2) Windshield Wipers x 5 (Each Side) 3) Bird Dog x 5 (Each Side) Every pro athlete on Earth makes core work the backbone of their training, and it's high time recreational lifters followed their lead.