30 minute Stair Step Session + Total Body Workout

Total Body Movement Reps Reps Reps Rest
Alt DB Curls Controlled 10 10 10 30 secs
DB Hammer Curls Explosive 10 10 10 30 secs
DB Wide-leg Squat Power 25 25 25 90 secs
Incline DB Lateral Raise Controlled 10 each 10 each 10 each 30 secs
Chest Press Power 10-12 10-12 10-12 90 secs
Weighted Bench Dips Controlled 10-12 10-12 10-12 30 secs
ABS Movement Reps Reps Reps Reps
Ab Pulse Crunch Explosive 25 25 25 30 secs

**Stair Step Session (30 secs long stride/30 secs short stride x 30 times each)

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All About Abs Day

Perform 4 sets (1 time entirely through = 1 set) x 25 reps each exercise

  • Weighted DB Ab Crunch
  • Ab Crunches
  • DB Side Bends
  • Ab Crunches
  • Oblique Twists w/ DB Crossbody Punch
  • Ab Crunches
  • Explosive Crunch
  • Ab Crunches
Explosive Crunch

Explosive Crunch

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35 minutes cardio + Back Workout

Back Movement Reps Reps Reps Rest
Plank Single-Arm DB Raise Controlled 15 each 15 each 15 each 60 secs
Kettlebell Swing Explosive 10 each 10 each 10 each 90 secs
Single-Arm DB Row Explosive 15 each 15 each 15 each 30 secs
Rear Delt Machine Controlled 12 12 12 30 secs
Iso-Lateral High Row (heavy) Controlled 15 15 15 60 secs
ABS Movement Reps Reps Reps Reps
Reverse Crunch Controlled 25 25 25 60 secs

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30 minutes cardio + Shoulder Workout

Total Body Movement Reps Reps Reps Reps
Heavy DB Half Lateral Raise Controlled 15 15 15 15
Neutral Grip Upright Row Explosive 12-16 12-16 12-16 12-16
Single Arm DB Shoulder Press Explosive 15 each 15 each 15 each 15 each
Heavy DB Shrugs Controlled 15 15 15 15
Kettlebell Upright Row Power 15 15 15 15
Combo Set (each 1 time = 1 rep) Movement Reps Reps Reps Reps
Single Arm DB Front Raise (Do a Squat with each raise)

+ Single Arm DB Raise

+ DB Upright Row

(See video below)

Explosive 5 5 5 5

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20-30 minutes HIIT Cardio + Leg Madness Monday

Hex bar deadlift

  • 4 sets x 10 reps, resting 90 seconds between each set.

Kettlebell swing (no less than 35lbs)

  • 4 sets x 10 reps, resting 90 seconds between each set.

Romanian Deadlift/Bent Knee Deadlift and Plank Superset

  • 3 sets x 12 reps each Deadlift.
  • After each set, do a 30-second plank, then rest 90 seconds.

Farmer’s Carry (no less than 90lbs)

  • Walk for 30 seconds.
  • Do 4 sets. Rest 2 minutes between each set.

Leg Press (no less than 200lbs)

  • 4 sets x 20 reps.
  • Rest 2 minutes between each set.

Cardio Row + 10 minutes HIIT Cardio of choice

  • Set up on a cardio rower and row for 30 seconds, going at almost full effort. 90 seconds. Repeat for 8 rounds.

Follow me on:  @Sirrom_Fitness @SirromFitness