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

Sexy back - trim butt - toned arms

DB Floor presses x 10
Pushups x 10
face pull x 10
inv row x 10
Deadlift x 10
KB Swing x 10

x 5 sets

Metabolic circuits

warm up

60 y Prowler shuttle
Push Up x 15
Inv row x 15

LEFT DRILL
Pull Up x 10
Push Press x 10

Jump Rope 90 seconds

KB Swing x 20
Squat jumps x 20

repeat x 3 sets

Total body burn

Warm Up



Jump rope 30s



DB Floor Press / Chin Up / OH Squat

x 10 ea



Jump Rope 60s



Dead Row / Alt. OH Press / Push Away s

x 10 each



Jump Rope 120s



Bicep Curls / Band Press downs



Jump rope 180s



Burpee / Swing



x 10 each



Jump rope 120s



DB Floor Press / Chin Up / OH Squat



x 10 ea



Jump Rope 60s



Dead Row / Alt. OH Press / Push Aways



x 10 each



Jump Rope 30s



Bicep Curls / Band Press downs



x 10 each

Hardcore cardio + hardcore strength

Prowler x 50y

bench dip x 20
push up x 20
DB bench x 20

Lunge x 5o y

DB rev fly x 20
DB face pull x 20
Inv row x 20

Prowler x 50y

side raises x 20
DB OH press x 20
Wall ball x 20

Lunge x 50y

DB pullover x 20
Chin up x 20
MB Slam x 20

Jump rope x 60s
PB Climber x 10ea
Jump rope x 60s
Curl up x 10
Jump rope x 60s
Supine twist x 10ea

Prowler - Shoulders - Chinups - abs

warm up

Prowler sprints x 50

Split Squat => OH Press
Chin Ups
Slide Climberss

x 10 each

--------------------

Prowler x 50 y

KB Swing
Shoulder circuit
Chin Up
Curl Ups

x 10 each

Lose the fat, feed the muscle

Warmup

LEFT DRILL

Lateral Lunge w/ toe touch
Cable Push
Cable Row & Reach
Supine Twists

x 10 each

x 3 sets

----------------

LEFT DRILL

Rotational Squat Jumps
Push Ups
Inv Row
Lateral Planks

x 10 each

x 3 sets

Saturday post Hallween Workout

150 yard shuttle

Step Up x 12
KB Swing x 12

10 minutes

150 y shuttle

Rev Lunge => Row x 12
PJ => Push Up x 12

10 minutes

150 yard shuttle

Alt. Squat Curl Press x 8 ea
Chin up x 8

150 yard shuttle

Squat thrust x 10
Push aways x 10 ea
Slide Climbers x 20ea

Burpee x