Monthly Workout Program


4x/Week

Day 1

 

A1. DB Front Squats or Barbell Front Squat: 4/6-10
A1. DB Chest Press: 3/6-10

B1. Reverse Lunges: 3/12-15ea (Bodyweight)
B2. Tricep Rope Pushdown: 3/15-20

C1. Box Jumps: 10 ea
C2. Pushups: 15
C3. Lying Leg Lifts: 20

- Exercises grouped together are meant to be done in a superset format (no break in between)
- 60 sec or less break between sets of exercises for Groups A-B
- For C1-C3, set a timer of 10 minutes and finish as many rounds as possible in that time frame


Day 2

 

A1. KB Sumo Deadlift or Barbell Sumo Deadlift or Trap Bar Deadlift: 3/6-10

B1: Barbell Hip Thruster: 3/8-12
B2: TRX-Row or Pull-ups: 3/8ea

C1: ATYT: 8-10
C2: Cable Bicep Curls: 6-12

D1: Jumping Lunges: 8ea
D2: Push Press: 10
D3. Bicycle Crunches: 20

- Place a plate or step under KB for Sumo Deadlifts if having difficulty reaching the floor
- Squeeze your glutes (Butt) the as you stand up from the squat or deadlift.
- Use weights that you can lift but are challenging
- For D1-D3 set a timer of 10 minutes and finish as many rounds as possible in that time frame


Day 3

 

A1. Walking Lunges: 4/6-10ea (w/DBs)
A1. Standing OH Press: 4/6-10ea

B1. DB Goblet Squat: 3/8-12ea
B2. Plank: 3/60sec

C1. Side Jumping Step Up: 8ea
C2. Pushups: 10
C3. Leg Climb: 15ea

- Exercises grouped together are meant to be done in a superset format (no break in between)
- 60 sec or less break between sets of exercises
- For C1-C3, set a timer of 10 minutes and finish as many rounds as possible in that time frame


Day 4

A1. KB Sumo Deadlift or Barbell Sumo Deadlift or Trap Bar Deadlift: 4/6-10
A2. 1-Arm DB Bent Over Row: 4/6-10ea

B1: Single-Leg Hip Thruster: 3/15ea
B2: Chin-Ups: 3/8

C1: Back Fly: 3/10
C2: Scissor Kicks: 3/20
C3: High Knees: 3/50 total

- Place a plate or step under KB for Sumo Deadlifts if having difficulty reaching the floor
- Squeeze Glutes (Butt) for B1.
- For C1-C3 set a timer of 10 minutes and finish as many rounds as possible in that time frame
- 60 sec or less break between sets of exercises


3x/Week

Day 1

A1. DB Front Squats or Barbell Front Squat: 4/6-10
A2. 1-Arm DB Bent Over Row: 3/6-10ea

B1. Reverse Lunges: 3/12-15ea (Bodyweight)
A1. DB Chest Press: 3/6-10

C1. Box Jumps: 10 ea
D2: Push Press: 10
D3. Bicycle Crunches: 20

- Exercises grouped together are meant to be done in a superset format (no break in between)
- 60 sec or less break between sets of exercises
- For C1-C3, set a timer of 10 minutes and finish as many rounds as possible in that time frame


Day 2

A1. KB Sumo Deadlift or Barbell Sumo Deadlift or Trap Bar Deadlift: 4/6-10
A2: TRX-Row or Pull-ups: 3/8ea

B1. DB Goblet Squat: 3/8-12ea
B2. Plank: 3/60sec

D1: Jumping Lunges: 8ea
C2. Pushups: 15
C3. Lying Leg Lifts: 20


- Place a plate or step under KB for Sumo Deadlifts if having difficulty reaching the floor
- Squeeze your glutes (Butt) the as you stand up from B1.
- Use weights that you can lift but are challenging
- For C1-C3, set a timer of 10 minutes and finish as many rounds as possible in that time frame


Day 3

A1. Walking Lunges: 4/6-10ea (w/DBs)
A2. Standing OH Press: 4/6-10ea

B1: Single-Leg Hip Thruster: 3/15ea
B2. DB Chest Press: 3/6-10

C1: Back Fly: 3/10
C2: Scissor Kicks: 3/20
C3. Leg Climb: 15ea

- Exercises grouped together are meant to be done in a superset format (no break in between)
- 60 sec or less break between sets of exercises
- For C1-C3, set a timer of 10 minutes and finish as many rounds as possible in that time frame


Additional Notes

- After the first 2 weeks, increase each exercise that has 3 sets to 4 sets if you feel able and increase weights used by 5-10%. If you don't feel ready don't do it.

- Push yourself to be out of breath for the last group of exercises as a circuit


MetCon Circuits

#1

20 min AMRAP
- 10 DB Front Squats
- 15 Standing OH Press
- 20 Pushups
- 25 Bicycle Crunches

- Alternate until time is finished


#2

20 min AFAP (As Fast As Possible)
- 10 KB Sumo Deadlift or Barbell Sumo Deadlift or Trap Bar Deadlift
- 10 Inch Worms
- 10 Burpees
- 10 Jump Squats
- 10 Pushups

- Complete 5 Rounds within the time limit or as many rounds as possible.


#3

20 Minute Sprint Intervals
- Alternate between a Sprint and a Jog every 30 seconds for 10 min and then ever 60 seconds for the final 10 min.

 

Workout Program History