Weekly Split
Tuesday –
Thursday –
Saturday –
Tuesday –
Warm-up
Rack Stretch 2x45sec per side
Superset
Air Bike 2×1 minute
Superset
TRX Squat 2×15
Rest – 0
GHD Bodyweight 3×12-15
Superset
Push-Ups ( off the floor or off barbell ) 3×8-10
Superset
Leg Extension Feet Straight 3×12-15
Rest – 1 minute 30 seconds
Two Arm Standing Cable Machine High Row Pronation 3×8
Superset
Copenhagen Plank or Plank Two Arm 3×30 seconds per side
Superset
Standing Dumbbell Lateral Raise Pronation 3×15-20
Rest – 1 minute 30 seconds
Tabata 4 Rounds – Use any cardio equipment you would like to
Sprint Pulse – 10-20 seconds – GO FAST ALL OUT
Recovery Pulse – 30 seconds – GO SLOW CATCH YOUR BREATH, KEEP MOVING
Sprint Pulse – 10-20 seconds – GO FAST ALL OUT
Superset
TRX/Ring Row Tutorial 3×10
Superset
Balance Board One Leg Balance 3×30 seconds per leg
Rest – No Rest
Thursday –
Warm-up
Rack Stretch 2x45sec per side
Superset
Air Bike 2×1 minute
Superset
TRX Squat 2×15
Rest – 0
Workout
Balance Board One Leg Balance 3×30 seconds per leg
Superset
Bent-over Barbell Rows Pronation Middle Grip 3×8-10
Superset
Machine Two Leg Hamstring Curl Feet Pointed Straight 3×12-15
Rest – 1 minute 30 seconds
Leg Press Wide Stace 3×8 —> Dropset 3×15
Superset
Standing Dumbbell Lateral Raise Pronation 3×15-20
Rest – 1 minute 30 seconds
Tabata – 5 Rounds – Use any cardio equipment you would like to
Sprint Pulse – 15-25 seconds – GO FAST ALL OUT
Recovery Pulse – 45 seconds – GO SLOW CATCH YOUR BREATH, KEEP MOVING
Sprint Pulse – 15-25 seconds – GO FAST ALL OUT
Steady Pace – 2 minutes – STEADY MEDIUM PACE
Saturday –
Warm-up
Rack Stretch 2x45sec per side
Superset
Air Bike 2×1 minute
Superset
BW Squat 2×15
Rest – 0
Workout Break Dance Bob
– So you want to become a pro break dancer?!
– Level Up your moves with this workout
One Leg Balance 4×45 seconds per leg – ( with or without balance board works )
Superset
Push-Ups 4×10 ( on the floor or off a barbell )
Superset
Server Up Your Dance YO! – Dance for 45 seconds on the break pad. COMBO!
Superset
Banded Goblet Squat/Seated Hip Abduction 4×20 ( if legs get tired, sit down and just do banded abduction )
Superset
TRX/Ring Row Tutorial 4×10
Superset
Sit Ups 4×15
Superset
Deadhang 4x Failure ( use the bar or hand grip attachments to hang off of )
Rest – 1 minute
Static Stretching 10 minutes