15 minutes HIIT cardio + Back Workout

Back Movement Reps Reps Reps Reps
Straight-bar Pull Down Controlled 10-12 10-12 10-12 10-12
Low Row Explosive 10-12 10-12 10-12 10-12
Wide-grip Lat Pull Down Explosive 15 15 15 15
Close-grip Lat Pulldown Controlled 15 15 15 15
Bentover Strength Band Reverse Fly Controlled 15 15 15 15
ABS Movement Reps Reps Reps Reps
Oblique Twist w/ Cross-body DB Punch Controlled 50 each 50 each 50 each 50 each

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15 minutes cardio + Core

15 minute Uphill Brisk Walk

4 sets X 25 reps each, resting 90 seconds between each circuit.

  • DB Shoulder Press Jumping Jacks (50 reps)
  • DB Alt Crossbody Punch w/ Oblique Twist
  • DB Alt Front Raise with Ab Crunch
  • DB Standing Crunch Pulse
  • DB Alt Standing Crunch Oblique Pulse
  • Kettlebell Oblique Side-bend

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40 minutes cardio + Shoulders + Arms

15 minutes Cardio Row + 15 minutes Elliptical + 10 minutes Treadmill 1:1 Sprint Split

  • Set up on Treadmill
  • minute 1 – walk at speed 3.4-3.6
  • minute 2 – run at speed 6.0
  • minute 3 – walk at speed 3.4-3.6
  • minute 4 – run at speed 7.0
  • minute 5 – walk at speed 3.4-3.6
  • minute 6 – run at speed 8.0
  • minute 7 – walk at speed 3.2-3.4
  • minute 8 – run at speed 9.0
  • minute 9 – walk at speed 3.2-3.4
  • minute 10 – run at speed 10.0

DB Alt Curl/DB Hammer Curl Superset

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

DB Shoulder Press/DB Alt Shoulder Press/DB Shrug Triset

  • 4 sets x 10 reps each (Shrugs 20 reps), resting 90 seconds between each set.

DB Alt Front Raise/DB Lateral Raise Superset

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

BB Shoulder Press/BB Military Press Superset

  • 4 sets x 10 reps, resting 60 seconds.

DB Tricep Kickbacks/BW Squats

  • 4 sets x 10 reps/25 reps respectively.
  • Rest 2 minutes between each set.

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6 mile jog/walk + hill runs

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8 mile run

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