WARM UP :
- Stretch ( 5m )
MAIN :
- HIIT : 10 minutes
- Ladder protocol ( 15 - 1 )
- Push ups
- Squats
- HIIT : 10 minutes
COOL DOWN :
- Stretch
- HIIT : walk for 1 minute, alternate between 30 seconds walking at 6 or 8, and running at 12 or 14
- Ladder protocol : do 15 push ups and squats, then 14, all the way to 1, NON STOP !
- Use "clapping push ups" and "jump squats"
to make it harder
The ARMSTRONG
WARM UP :
- Stretch ( 3 minutes )
- Push ups : 10 x 2
MAIN : repeat 5 times ( 1 minute rest )
- Squats : 5
- Pul ups : 5
- Deadlift : 5
- Bench press : 5
COOL DOWN :
- Stretch
- Use "inverted row" if pull up is too hard
- Ideally use 70-80% of your 1RM
- Do not rest between exercises
The fast & furious
WARM UP :
- Stretch ( 3 minutes )
- Push ups : 10 x 2
MAIN :
- Burpees : 20
- Kettlebell swings : 12
- Superset : repeat 3 times ( no rest )
- Kettlebell rack : 1 minute
- Rowing : 1 minute
COOL DOWN :
- Stretch
- Use 12 - 20 kg kettlebells to feel the burn
- MAXIMUM EFFORT
- Inspired by GYM JONES
Titans challenge
CONDITIONING & CARDIO
- Crunch : 25
- Scissor kick : 50
- Side crunch : 25 ( each side )
- Butterfly : 25
* Repeat 3 - 5 times
* Inspired by Alexander Skarsgard workout
Bonus : ABS
