Exercise Descriptions:

 

DB Romanian Deadlift/Split Snatch:

Hold dumbbells in front of legs. Lower DBs until knees want to bend and then straighten up. Dip slightly and snatch DBs over head with one swift movement, landing in a deep lunge. Switch legs on each rep.

Rest 60 seconds between each set.

 

Pushup w/ Feet on Swiss Ball with Jackknife:

Hands on floor, feet on Swiss Ball in pushup position. Execute pushup and then tuck knees into chest.

Rest 20 seconds before going on to next exercise.

 

Bent Over Row/Back Extension:

Grab barbell with overhand grip. Bend forward and row bar to stomach. Keeping bar held high, straighten back to standing. Bend forward and lower bar.

Rest 20 seconds before going on to next exercise.

 

20s squat jump/20s squat/20s squat hold:

Jump squat for 20 seconds, regular squat for 20 seconds, hold bottom position of squat for 20 seconds.

Rest 45 seconds between each set.

 

Tabata Bike Sprints:

Pedal hard for 20 seconds follow by 10 seconds easy. Repeat 8 times for a total of four minutes.

Pedal easy for 5 min between sets.

 

Front Squat/Push Press:

Grab barbell with an overhand grip. Rack it across the front of shoulders. Squat down to parallel and return to standing. Dip knees slightly and explosively press bar overhead. Return bar to shoulders.

Rest 60 seconds between each set.

 

High Dumbbell Row:

Grab DB with left hand. Bend forward and row DB to shoulder. Complete all repetitions and repeat with right hand.

Rest 20 seconds before going on to next exercise.

 

Good Morning/Reverse Lunge:

Rack Barbell across the back of shoulders. Pull hips back and bend forward. Return to standing and step back to deep lunge. Switch front foot on each repetition.

Rest 20 seconds before going on to next exercise.

 

 

Squat Jump/Chin w/ Knee Tuck:

Jump squat then grab high bar and do a chinup. Lower and perform a knee raise.

Rest 20 seconds before going on to next exercise.

 

30s plank/30s reverse crunch/30s Swiss Ball Crunch:

Rest weight on elbows and toes, keeping body straight. Hold for 30 seconds. Sit up and pull knees to

chest, repeat for 30 seconds. Sit on Swiss Ball and perform crunches for 30 seconds.

Rest 45 seconds between each set.

 

Dumbbell Swings:

Grab dumbbell with both hands. Spread feet and swing dumbbell back between legs to standing overhead. Repeat as many times as possible in ten minutes.