optimal fat loss training

Prowler push x 50y

Alt, Squat curl press x 25

Ab Wheel x 25

Burpees x 25

Inv Row x 25

total body fat loss conditioning

Walking Lunge x 50

Curl press x 25

Chin up x 25

KB Swing x 25

DB Floor Press x 25

Shoulders - Chins - Abs - Squats

Laterl Raises x 15
OH Presses x 15

Ab Wheel x 15
Chin Ups x 15

Pitcher Squat x 15
Squat Jumps x 15

Chest - Back - Hips

DB Fly x 15
DB Bench x 15

Rev DB Fly x 15
DB Row x 15

Step up x 15
KB Swing x 15

x 3-5 sets

Saturday killer workout

Squat => alt. Press x 10ea

Chin Up x 15 - 25

Helicopter Pushup x 8ea

Band Rower x 25

Slide Climbers x 25 ea

Burpee x 5 / Jog 25 y / burpee x 5

Hard body workout

Jump rope x 60s
Squat jump x 20
curl press x 20
curl up x 20
band rower x 20
KB swing x 20

jump rope x 60s
DL x 20
MB slam x 20
BB twist x 10ea
Burpee x 20
slide climber x 20ea

Chins - Slams - Shoulders - Squats

Chin up x 10
MB Slam x 10
SA DB OH press x 10
1/2 get up x 5ea
Front squat x 10
Pitcher squat x 10ea