30 minutes cardio + Legs & Shoulders Workout

**Legs + Shoulders Workout**

(4 sets x 10-15 reps)
πŸ”₯Β Squat to Front Raise
πŸ”₯ Reverse Lunge to Shoulder Press
πŸ”₯ DB Deadlift to Reverse FlyΒ 

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45 minutes cardio + Leg Workout

**Leg Workout**

(4 sets x 10-15 reps)Β 

πŸ”₯ Front Squat
πŸ”₯ Lateral Lunge
πŸ”₯ Swiss Ball Hamstring Curls
πŸ”₯ DB Good Morning
πŸ”₯ Bulgarian Split Squat
πŸ”₯ Banded Side Step

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60 minutes cardio + Back Workout

**Back Workout**Β 

πŸ”₯Β Narrow Row (4 sets x 15-20 reps)
πŸ”₯
Renegade Row (4 sets x 10-12 reps ea side)Β πŸ”₯ Reverse Fly (4 sets x 12-15 reps)
πŸ”₯ Ys (4 sets x 10-12 reps)
πŸ”₯ Wide Row (4 sets x 15-20 reps)

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30 minutes cardio + Leg Workout

**Leg Workout**Β 

πŸ”₯Β DB Deadlift (4 sets x 15 reps)
πŸ”₯ Landmine Deadlift (4 sets x 15-20 reps)
πŸ”₯ Leg Extension (4 sets x 10-12 reps)
πŸ”₯ Calf Raise (4 sets x 10-15 reps)

Β  Β  Β  Β  Β  Landmine Deadlift

 

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60 minutes cardio + HIIT Workout

**HIIT Workout**Β 

πŸ”₯Crisscross Jacks (2 sets x 50 count)
πŸ”₯ Jump Squats (2 sets x 25 reps)
πŸ”₯ Single Leg Step Up (3 sets x 12-15 reps ea side)
πŸ”₯ Alt Toe Taps (4 sets x 50 count)
πŸ”₯ Calf Raises (3-position) (2 sets x 25 reps ea position)
πŸ”₯ BW Goodmornings (2 sets x 25 reps)
πŸ”₯ Skaters (2 sets x 25 reps ea side)
πŸ”₯ Pulse Squats (2 sets x 25 reps)

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60 minutes cardio + Bicep+ Tricep Workout

45 minute run + 15 minute sprint splits

**Bicep + Tricep Workout**Β 
πŸ”₯Β DB Concentration Curls (4 sets x 15 reps ea)Β πŸ”₯ DB Tricep Kickbacks (4 sets x 15 reps)
πŸ”₯ DB Popeye Curls (4 sets x 15-20 reps)
πŸ”₯ Bench Dips (4 sets x AMRAP)
πŸ”₯ DB Hammer Curls (4 sets x 10 reps)
πŸ”₯ DB Overhead Extensions (4 sets x 10 reps)

Bench dips

Bench dips

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30-45 minutes cardio + Shoulder Workout

**Shoulder Workout**

πŸ”₯ Lateral Raise (10-20 sets x 5 reps)

πŸ”₯ Alt Front Raise (10-20 sets x 5 reps)

πŸ”₯ Shrug (4 sets x 25 reps)

πŸ”₯ Shoulder Press (4 sets x 25 reps)

πŸ”₯ Internal Rotation *rotator cuff* (4 sets x 25 reps)

πŸ”₯ External Rotation *rotator cuff* (4 sets x 25 reps)

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30-45 minutes cardio + Back Workout

**Back Workout**

πŸ”₯ Cable High/Low Row (4 sets x 10 reps ea)

πŸ”₯ DB Pullover (4 sets x 15-20 reps)

πŸ”₯ Single Arm DB Row (4 sets x 12-15 reps ea)

πŸ”₯ Bentover DB Fly (4 sets x 10-12 reps)

πŸ”₯ Incline DB Row (4 sets x 10 reps)

 

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60 minutes cardio + 30-45 minute Interval Training

**30 minute Interval Training**

πŸ”₯ Warmup: Pyramid Burpees & Jump Squats (5/5, 4/4, 3/3, 2/2, 1/1 **Nonstop)

5 Exercises: (4 rounds x 40 secs on / 15 sec rest

  • 4x Mountain Climber x Jump Squats
  • 3 Second Eccentric Push-ups
  • Burpee to Reverse Lunges
  • Inverted Toe Touches + 2 Jump Jacks
  • Sprinter Sit ups

 

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