10-15 minute warm-up + Total Body Cardio Acceleration

ROUND 1 & 3 (1 set x 30 seconds each exercise in order listed)
DB Squat To Shoulder Press
Jumping Jacks  
DB Lunge To Standing Curl
Jumping Jacks    
Plate Sumo Squat To Front Raise
Jumping Jacks     
Single Arm Lying DB Ext(r) to
Single Leg Glute Raise (r)  ** (see demo)**
Jumping Jacks      
Single Arm Lying DB Ext (l) to
Single Leg Glute Raise (l)  ** (see demo)**
Jumping Jacks     
DB Pullover To Leg Raise
Jumping Jacks      
 
ROUND 2 & 4 (1 set x 30 seconds each exercise in order listed)

DB Squat To Shoulder Press
Jump Rope  
DB Lunge To Standing Curl
Jump Rope      
Plate Sumo Squat To Front Raise
Jump Rope         
Single Arm Lying DB Ext (r) to
Single Leg Glute Raise (r) ** (see demo)**
Jump Rope   
Single Arm Lying DB Extension (l)
to Single Leg Glute Raise (l) ** (see demo)**
Jump Rope    
DB Pullover To Leg Raise
Jump Rope   


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  @Sirrom_Fitness @SirromFitness

40 minutes cardio + Upper Body | Abs Workout

30 minutes HIIT cardio + 10 minutes Steady State cardio

SUPERSET
Wide Grip Pulldown (3 sets x 10-15 reps)
Seated DB Lateral Raise (3 sets x 10-15 reps)

SUPERSET
T-Bar Row (3 sets x 10-15 reps)
Standing DB Front Raise  (3 sets x 10-15 reps)

SUPERSET
Seated DB Shoulder Press  (3 sets x 10-15 reps)
Seated DB Arnold Press  (3 sets x 10-15 reps)

SUPERSET
Incline Bench Press (3 sets x 10-15 reps)
BB Curl 21s (3 sets x 7/7/7)

SUPERSET
Cable Fly (3 sets x 10-15 reps)
Close Grip Pushup (3 sets x AMRAP)

SUPERSET
Exercise Ball Twisting Crunch (3 sets x 5-10 each side)
Exercise Ball Tuck-up  (3 sets x 15 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

45 minutes Elliptical session + Lower Body

45 minute Elliptical
-40 minute Foward/Reverse Pedal Split
-5 minute cool down

LOWER BODY WORKOUT

Squat | (3 sets x 15 reps)

SUPERSET
Narrow Stance Leg Press | (3 sets x 15 reps)
Alternating Lunge Jump | (3 set x 10 each leg)

SUPERSET
BB Walking Lunge | (3 sets x 12 each leg)
Jump Squat | (3 sets x 30 seconds)

SUPERSET
Single Leg Glute Raise | (4 sets x 15 each leg)
Bodyweight Bench Step-Up | (4 sets x 10 each leg)

Leg Extension | (3 sets x 10/10/10 drop set)

Follow me on:  @Sirrom_Fitness @SirromFitness

40 minutes cardio + Upper Body | Abs Workout

30 minutes HIIT cardio + 10 minutes Steady State cardio

SUPERSET
EB Assisted Pullup  (3 sets x AMRAP)
EB Close Grip Standing Row  (3 sets x 1 minute)

SUPERSET
Standing BB Shoulder Press  (3 sets x 10-15 reps)
EB Lateral Raise  (3 sets x 1 minute)

SUPERSET
Incline Dumbbell Press  (3 sets x 10-15 reps)
EB Standing Chest Press  (3 sets x 1 minute)

SUPERSET
Dumbbell Spider Curl  (3 sets x 10-15 reps)
EB Standing Curl  (3 sets x 1 minute)

SUPERSET
Dumbbell Kickback  (3 sets x 10-15 reps)
EB Overhead Triceps Ext  (3 sets x 1 minute)

SUPERSET
Situp  (3 sets x 20 reps)
Plank Hold  (3 sets x 45 seconds)

Follow me on:  @Sirrom_Fitness @SirromFitness

45 minutes Elliptical session + Lower Body

45 minute Elliptical
-40 minute Foward/Reverse Pedal Split
-5 minute cool down

LOWER BODY WORKOUT

SUPERSET
DB Squat | (4 sets x 10/10/10 drop set)
Bentover Leg Extension | (4 sets x 15 reps)
Bentover Single Leg Extenstion (4 sets x 8 each leg)

SUPERSET
BB Lateral Lunge | (3 sets x 15 each leg)
Lying Leg Raise | (3 set x 20 reps)

SUPERSET
BB Squat Pulses | (4 sets x 45 seconds)
Plate Stiff Legged Deadlift | (4 sets x 15 reps)

Leg Press Calf Raise | (4 sets x 10/10/10 drop set)

Follow me on:  @Sirrom_Fitness @SirromFitness