HIIT Cardio + Lower Body Workout + Abs

Lower Body Movement Reps Reps Reps Rest
Slow BW Squats Controlled 25 25 25 30 secs
Jumping Jacks w/ DB Press Explosive 25 25 25 30 secs
Parallel Leg Press Power 12-15 12-15  12-15 90 secs
Sprint Splits (5 minute sessions) Explosive 30 secs 30 secs 30 secs N/A
ABS Movement Reps Reps Reps Reps
Decline Stability Ball Crunch Explosive 25 25 25 30 secs
DB Oblique Twist w/ Crossbody Punch Explosive 25 ea side 25 ea side 25 ea side 30 secs

Follow me on:  @Sirrom_Fitness @SirromFitness

 

4 mile Morning Park Walk/Jog + Bleacher Workout

Bleacher Jump Squats
**(jump to step one and do one squat; jump to step two and do two squats; continue until all steps are done)

Bleacher Side Lunge Squat
**(alternate legs each step by pivoting off each foot)

Follow me on:  @Sirrom_Fitness @SirromFitness

5 mile Jog + Hill Runs + Total Body

100 yd dash x 15

Push-Up to Frog Jump (3 sets x 10 reps)

BB Curls (3 sets x 20 reps)

DB Sumo Squats (3 sets x 15 reps)

BW Calf Raise (3 sets x 25 reps)

Jumping Jacks w/ DB Shoulder Press (3 sets x 25 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

Morning Park Jog + Hill Runs + Abs

Follow me on:  @Sirrom_Fitness @SirromFitness

Lower Body Session

Leg Curl (heavy, increase by 10lbs each set)

  • 4 sets x 12 reps. Rest 60 seconds between each set.

Leg Extension (heavy, increase by 10lbs each set)

  • 4 sets x 12 reps. Rest 60 seconds between each set.

DB Sumo Squat

  • 4 sets x 12 reps. Rest 90 seconds between sets.

Trap Bar Squat

  • 4 sets x 10 reps. Rest 60 seconds.

Plank position Single-leg Glute Pulse

  • 4 sets x 12 reps each leg. Rest 90 seconds between sets.

Single-leg Glute Kickback

  • 4 sets x 25 reps each leg. Rest 30 seconds between sets.

Follow me on:  @Sirrom_Fitness @SirromFitness

Morning Park Jog + Hill Runs

 

Follow me on:  @Sirrom_Fitness @SirromFitness