45 minute Cardio + Total Body Workout

Total Body Workout

  • Med Ball Slam (5 sets x 20 reps)
  • Burpee (4 sets x 15-20 reps)
  • BW Squat (4 sets x 50 reps)
  • DB Jumping Jacks (4 sets x 50 reps)
  • Glute Bridges (4 sets x 15-20 reps)
  • Oblique Twist w/ DB Crossbody Punch (4 sets x 25 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

10 minute Row Machine + Leg Workout

Leg Workout

  • Single-leg Box Squat w/ BW Squat Compound Set (4 sets x 10 reps each)
  • Single-leg Glute Kickback (4 sets x 25 reps each leg)
  • Jump Squat (4 sets x 15 reps)
  • Single-leg Sprint Hop (4 sets x 10 reps each leg)
  • Parallel Leg Press (3 sets x 10 reps)
  • Leg Curl (4 sets x 12-15 reps)
  • Single-Leg Step up (4 sets x 15 reps each leg)

Follow me on:  @Sirrom_Fitness @SirromFitness

30 minute cardio + Shoulders

Shoulder Workout

  • DB Alt Front Raise x Lateral Raise Compound Set (3 sets x 10 reps)
  • DB Shrugs (3 sets x 25 reps)
  • Kettlebell Sumo Squat x Shoulder Raise Superset (4 sets x 10-12 reps)
  • BB Shoulder Press (3 sets x 15-20 reps)
  • DB Y-Press (3 sets x 15 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

20 minute Cardio + Total Body Workout

Total Body Workout

  • Cable Deadlift (5 sets x 20 reps)
  • Kettlebell Burpee (4 sets x 12 reps)
  • BW Squat (2 sets x 50 reps)
  • Single-leg Calf Raise (2 sets x 50 reps)
  • DB Curl (4 sets x 15 reps)
  • Cable Straight-bar Upright Row (4sets x 15 reps)
  • DB Tricep Kickback (4 sets x 15 reps)
  • Leg Extensions (4 sets x 10 reps each)
  • Lateral Leg Raise (2 sets x 25 reps)
  • High Knee Abs (4 sets x 15 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

30 minutes cardio + BackWorkout

Back Workout

  • Ball Slam (6 sets x 15 reps)
  • Pull Push (4 sets x 15 reps)
  • Single-arm Cable Row (3 sets x 25 reps)
  • Wide-grip Cable Row (4 sets x 15 reps)
  • Ballerina Pull-ups (4 sets x 10 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

Ab Workout

Ab Workout

  • Floor Cable Crunch w/ Bicep Curl (3 sets x 12-15 reps)
  • Floor Cable Crunch w/ Front Raise (3 sets x 10 reps)
  • Floor Cable Pulse Crunch (3 sets x 25 reps)
  • Plate Woodchop (3 sets x 10 reps each side)


Follow me on:  @Sirrom_Fitness @SirromFitness

30 minute Run + Lower Body Workout

Lower Body Workout

  • BW Squat (6 sets x 25 reps)
  • Single Leg Glute Kickback (4 sets x 25 reps)
  • Grasshopper (4 sets x 10 reps)
  • High Knee w/ Strength Band (3 sets x 10-12 reps)
  • In/Out Jump Squat w/ Strength Band (3 sets x 12 reps)
  • Glute Kicks w/ Plate Chest Press (3 sets x 15 reps)
  • Leg Extension (4 sets x 10-12 reps)
  • Single-Leg Extension (4 sets x 12 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness