ONE

DB squats 10 x 3 

Reverse Lunges 10 x 3 (each)

Glute bridges 10 x 3

DB pec flyes x 10

Press ups x 10

SUPERSET (back to back) x 3

DB row 10 x 3 (each)

Front raises single DB 10 x 3

Wide shoulder press 10 x 3

Bicep curls x 10

Tricep dips x 10

SUPERSET (back to back) x 3

TWO

Bulgarian split squats 10 x 3 (each)

RDL 10 x 3

Glute bridges 10 x 3

Neutral chest press 10 x 3

DB Renegade row 10 x 3 (each)

Pullover (single DB) 10 x 3

Neutral shoulder press 10 x 3

Bicep curls x 10

Tricep dips x 10

SUPERSET (back to back) x 3

Core:

Leg raises x 10

Sit ups/crunches x 10

Russian Twists x 20

Plank x 30 second

x 3

ONE

10 burpees

20 DB step ups

30 DB push press

10 burpees

20 DB step ups

30 DB snatch

10 burpees

20 DB step ups

30 press ups

10 burpees

20 DB step ups

30 sit ups/crunches

(Perform the “30” as 3 sets of 10)

TWO

2 mins jumping jacks / skipping / jog

12 press ups

12 single DB thrusters

12 DB alternating lunges

12 burpees

12 drop squats

x 4

THREE

1 minute MAX efforts:

Burpees

DB lunges

DB snatches (swap at 30 sec)

Drop squats

DB thrusters

Rest 2 min

x 4

ONE

30 minute walk

Option to jog for two minutes of every ten

TWO

100 step ups

20 burpees

10 plank walkouts

80 step ups

16 burpees

8 plank walkouts

60 step ups

12 burpees

6 plank walkouts

40 step ups

8 burpees

4 plank walkouts

20 step ups

4 burpees

2 plank walkouts

THREE

2 min high knee jog/skipping

1 min rest

x 5

5 walkouts

10 burpees

20 lunges

x 5

2 min high knee jog/skipping

1 min rest

x 5