25 minutes cardio + Shoulders

4 sets each exercise

  • Jumping Jacks w/ DB Press (50 reps)
  • DB Lateral Raise w/ DB Reverse Grip Front Raise (10 reps)
  • DB Shrugs (20 reps each leg)
  • DB Alt Front Raise (10-12 reps each arm)
  • Optional: Flat-bench Glute Kickbacks & Fire Hydrants (15 reps each)

Follow me on:  @Sirrom_Fitness @SirromFitness

20 minute Cardio + Total Body concentration on Back

(4 sets) each exercise

  • Lateral Cable Pulldown (12reps) superset w/ Alt Single Arm Cable Pulldown (12 reps)
  • V-Grip Low Row (15 reps) superset w/ Straight-Bar Cable Curl (15 reps)
  • BW Squat (25 reps) superset w/ Pulse Squat (25 reps)
  • DB Kickbacks (12 reps)
  • Battle Rope Circle Squat (20 reps) superset w/ Battle Rope V-Up w/ Press

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30 minute 60:60 sec Sprint Splits + Chest + Abs

**Increase Sprint by speed .2 each minute
(ex: min 1: walk speed 3.6-4.0
min 2: sprint speed 6.0
min 3: walk speed 3.6-4.0
min 4: sprint speed 6.2, etc.)

(3 sets x 12 reps) each exercise

  • DB Press
  • DB Flat bench Fly
  • DB Standing Fly
  • DB Crossbody Punch (each side)
  • DB Standing Pulse Crunch
  • DB Standing Side Bend

 

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30 minute Row Machine + Total Body concentration on Legs

(4 sets) each exercise

  • Single Leg Reverse Lunge w/ Shoulder Press (10 reps each leg)
  • Jump Squat w/ Plate held over head (12 reps)
  • BW Squat (25 reps)
  • Cable Curls (25 reps)
  • Cable Front Raise (25 reps)
  • Bicycle (25 reps)
  • Oblique Side Bends w/ shoulders off floor (25 reps each side)

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30 minute LISS Cardio + Total Body concentration on Legs

(3 sets x 20 reps) each exercise

  • Close Stance Squat w/ Plate Front Raise
  • Leg Extension
  • Leg Curl
  • Straight Bar Cable Curl w/ Glute Squeeze
  • Straight Bar Cable Bentover Row w/ Mini Squat Pulse (push through heels of feet)
  • Ab Crunch (50-100 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness