75 minutes cardio + Chest/Shoulders/Triceps

Chest/Shoulders/Triceps Movement Reps Reps Reps Rest Time
DB Tricep Kickbacks Explosive 8-12 8-12 8-12 45 sec
DB Shoulder Press Explosive 15 15 15 45 secs
DB Upright Row Explosive 8-12 8-12 8-12 45 sec
Standing DB Fly Explosive 12 12 12 45 secs
DB Shrug Explosive 20 20 20 45 secs
Front Claps Explosive 25 25 25 20 secs

 

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Power Circuit

Circuit Movement Reps Reps Reps Rest Time
Jumping Jacks Power 100 100 100 3 mins
Stair Climb Pushup w/ Glute Kickback Explosive 20 20 20 90 secs
Stair Climb Pushup w/ Knee To Elbow Obliques Power 20 20 20 3 mins
Strength Band Frog Squats Explosive 8-12 8-12 8-12 90 secs
Strength Band Single-Leg Squat Explosive 8-12 each 8-12 each 8-12 each 90 secs
DB Double Step Stair Climb w/ 10 Squats at top Explosive 20 20 20 90 secs
Strength Band Ab Crunch Explosive 25 25 25 90 secs

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Strength Band Session

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40 minute cardio + Upper Body Power Day

Upper Body Movement Reps Reps Reps Rest Time
DB Bentover Reverse Fly Power 12 each 12 each 12 each 3 mins
Wide Grip Lat Pulldown Explosive 8-12 8-12 8-12 90 secs
DB Chest Press Power 10-12 10-12 10-12 3 mins
Incline DB Chest Press Power 8-12 8-12 8-12 90 secs
Seated DB Shoulder Press Explosive 8-12 8-12 8-12 90 secs
Straight Bar Cable Curls Explosive 8-12 8-12 8-12 90 secs
Tricep Rope Pushdowns Explosive 8-12 8-12 8-12 90 secs
DB Shrug Power 24 24 24 90 secs
Abs Movement Reps Reps Reps Rest Time
Ab Pulse Crunch Explosive 25 25 25 90 secs

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30 minutes Low Intensity Steady State (LISS) Cardio + Lower Body Power Day

Lower Body Movement Reps Reps Reps Rest Time
BB Side Step Squats Power 8-10 ea 8-10 ea 8-10 ea 3 minutes
Kettlebell Sumo Squats Explosive 8-12 8-12 8-12 90 secs
Leg Press Power 25 25 25 3 minutes
DB Single Leg Step Up Explosive 10-12 ea 10-12 ea 10-12 ea 90 secs
Stability Ball Adductor Explosive 30-40 30-40 30-40 90 secs

Flatbench Step Ups

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20 minute cardio + Back/Biceps/Abs

Back/Biceps/Abs Movement Reps Reps Reps Rest Time
Deadlifts Explosive 12 12 20 90 sec
Concentration Curls Explosive 12 12 20 90 secs
DB Rows Explosive 12 12 20 90 sec
DB Alternating Curls Explosive 12 each 12 each 20 each 90 secs
DB Pullover Controlled 20-25 20-25 20-25 90 secs
Negative Pull Up Controlled 3 x 15 sec  3 x 10 sec 3 x 5 sec 90 secs
Reverse Crunch Controlled 25 25 25 90 secs

Follow me on:  @Sirrom_Fitness @SirromFitness