30 minutes cardio + Legs & Shoulders Workout

**Legs + Shoulders Workout**

(4 sets x 10-15 reps)
🔥 Squat to Front Raise
🔥 Reverse Lunge to Shoulder Press
🔥 DB Deadlift to Reverse Fly 

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30 minutes cardio + Chest Workout

**Chest Workout**

(3 sets x 10-15 reps)
🔥 Standing DB Fly
🔥 Push-ups
🔥 Incline Fly
🔥 Arnold Press
🔥 Chest Press

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45 minutes cardio + Leg Workout

**Leg Workout**

(4 sets x 10-15 reps) 

🔥 Front Squat
🔥 Lateral Lunge
🔥 Swiss Ball Hamstring Curls
🔥 DB Good Morning
🔥 Bulgarian Split Squat
🔥 Banded Side Step

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60 minutes cardio + Back Workout

**Back Workout** 

🔥 Narrow Row (4 sets x 15-20 reps)
🔥 Renegade Row (4 sets x 10-12 reps ea side) 🔥 Reverse Fly (4 sets x 12-15 reps)
🔥 Ys (4 sets x 10-12 reps)
🔥 Wide Row (4 sets x 15-20 reps)

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30 minutes cardio + Leg Workout

**Leg Workout** 

🔥 DB Deadlift (4 sets x 15 reps)
🔥 Landmine Deadlift (4 sets x 15-20 reps)
🔥 Leg Extension (4 sets x 10-12 reps)
🔥 Calf Raise (4 sets x 10-15 reps)

          Landmine Deadlift

 

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60 minutes cardio + HIIT Workout

**HIIT Workout** 

🔥Crisscross Jacks (2 sets x 50 count)
🔥 Jump Squats (2 sets x 25 reps)
🔥 Single Leg Step Up (3 sets x 12-15 reps ea side)
🔥 Alt Toe Taps (4 sets x 50 count)
🔥 Calf Raises (3-position) (2 sets x 25 reps ea position)
🔥 BW Goodmornings (2 sets x 25 reps)
🔥 Skaters (2 sets x 25 reps ea side)
🔥 Pulse Squats (2 sets x 25 reps)

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60 minutes cardio + Bicep+ Tricep Workout

45 minute run + 15 minute sprint splits

**Bicep + Tricep Workout** 
🔥 DB Concentration Curls (4 sets x 15 reps ea) 🔥 DB Tricep Kickbacks (4 sets x 15 reps)
🔥 DB Popeye Curls (4 sets x 15-20 reps)
🔥 Bench Dips (4 sets x AMRAP)
🔥 DB Hammer Curls (4 sets x 10 reps)
🔥 DB Overhead Extensions (4 sets x 10 reps)

Bench dips

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30-45 minutes cardio + Shoulder Workout

**Shoulder Workout**

🔥 Lateral Raise (10-20 sets x 5 reps)

🔥 Alt Front Raise (10-20 sets x 5 reps)

🔥 Shrug (4 sets x 25 reps)

🔥 Shoulder Press (4 sets x 25 reps)

🔥 Internal Rotation *rotator cuff* (4 sets x 25 reps)

🔥 External Rotation *rotator cuff* (4 sets x 25 reps)

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30-45 minutes cardio + Back Workout

**Back Workout**

🔥 Cable High/Low Row (4 sets x 10 reps ea)

🔥 DB Pullover (4 sets x 15-20 reps)

🔥 Single Arm DB Row (4 sets x 12-15 reps ea)

🔥 Bentover DB Fly (4 sets x 10-12 reps)

🔥 Incline DB Row (4 sets x 10 reps)

 

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60 minutes cardio + 30-45 minute Interval Training

**30 minute Interval Training**

🔥 Warmup: Pyramid Burpees & Jump Squats (5/5, 4/4, 3/3, 2/2, 1/1 **Nonstop)

5 Exercises: (4 rounds x 40 secs on / 15 sec rest

• 4x Mountain Climber x Jump Squats
• 3 Second Eccentric Push-ups
• Burpee to Reverse Lunges
• Inverted Toe Touches + 2 Jump Jacks
• Sprinter Sit ups

 

Follow me on:  @Sirrom_Fitness |  @SirromFitness