Simple Workouts

Perform 3-4 Sets of every Station and 10-15 reps per exercise unless otherwise indicated.

Workout 01 – Back (Click to watch on YouTube):

  1. Rowers – 500 m SS Single Arm Dumbbell Rows
  2. Dumbbell Deadlifts SS Dumbbell Curls 2 Press
  3. Lat Pulldowns SS MB Slams
  4. Seated Rows SS DB Hammer Curls

Workout 02 – Shoulder Triceps (Click to watch on YouTube):

  1. Treadmills (1 minutes each: Easy, Medium, Hard) SS Reverse Lunge to Overhead DB Raise SS DB Backflyes
  2. Standing DB Shoulder Press SS Tricep Kickbacks
  3. Step-up Lateral Raises SS Max Pushups
  4. 3 times across Turf (Over and Back): Side 2 Side High Knees SS Bear Crawls

Workout 03 – Legs (Click to watch on YouTube):

  1. Octane 10 minutes: Vary Intensity
  2. Dumbbell Walking Lunges SS Touchdowns x 20
  3. Butterfly Bridges w/ MB Pullovers SS Side Shuffle Slams
  4. Kettlebell Goblet Squats SS Kettlebell Single Leg Deads

Core Conditioning:

  1. Rowers x Renegade Rows: 3 sets
  2. Single Arm Lunge Press (10/10) x Kickthroughs (20 total): 3 sets
  3. Dumbbell Cleans x Skaters (20 double count): 3 sets
  4. Divebomber Planks (10-20) x Power Sprawl and Pop (10-15): 4 sets
  5. Reverse Crunches (20) x Walking Lunges (10 steps forward then back)