No Equipment Needed: Bodyweight Workout

Upper Body Overload Day:

18-15-12-9-6-3:
Push-ups
Unloaded Torp Jacks
Hovering Reaches
Shoot Throughs

Upper Body Overload Day:

21-18-15-12-9-6-3:
Push-ups
Push Press
Torp Jacks
Hovering Reaches

No Equipment Needed: Bodyweight Workout

2 Rounds:
2 Min:
20 Narrow Mountain Climbers
10 Tuck Jumps

2 Min:
8 Single Leg Glute Bridges (R/L)
8 x 1 High Plank to Forearm Plank
2 Knee Slides (R/L)

1 Min:
12 High Knees
3 Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

Cardio HIIT:

Every 4:00 for 5 Rounds:
20 Swings
10 Skyscrapers
20 Power Curls
10 Burpees

- max reps: 2 Jumping Lunges + 2 Squat jumps for the remainder of 4 minutes before starting over at the top the following round

No Equipment Needed: Bodyweight Workout

2 Cycles:
4 Intervals:
Tabata Narrow Mountain Climbers (hold one knee up to the nose in alternating rest windows)

Then

3 Minutes:
8 Crossover V-Ups (touch right foot to left hand and left foot to right hand) (4 per leg)
12 Leg Extensions
16 Bicycles
20 F...

No Equipment Needed: Bodyweight Workout

2 Rounds:

1 Minute at each station:
Plank, Push-ups
Hinge Jumps
2 Good Mornings + 8 Butt Kicks
Triple Hop Lateral Twists

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:

1 Minute: Tempo Forearm Plank Body Saws
1 Minute: Renegade Rows (alternating arms)

3 Minutes:
8 OH Tempo Lunges (R/L)
8 Tempo Thrusters

*The whole objective of Time Under Tension workouts is to slow down movement and put our bodies in...

No Equipment Needed: Bodyweight Workout

500 Friday!

8 x Tabata Bicycles (hold tuck in rest)

4 Minutes:
4 Lateral Lunge (R)
4 Lateral Lunge Left
4 Down and Ups
4 Sprinter Jumps (R)
4 Sprinter Jumps (L)

8 x Tabata 1-arm Plank (alternate arms each round and try to hold regular plank in rest)

4 ...

No Equipment Needed: Bodyweight Workout

2 Rounds:
16 Russian Twists
8 Side Plank Transitions
8 x (2 Push-ups + 4 Jumping Lunges)

Then

2 Rounds:
3 (SLOW CONTROLLED) Good Mornings
6 Supermans
9 Ground to Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

2 Minutes:
30 Flutter Kicks
10 Skyscrapers

Then

7 Minutes:
21 Torp Ground to Shoulder
15 Torp Hang to OH
9 Push Press

Then

2 Minutes:
30 Flutter Kicks
10 Skyscrapers

Then

7 Minutes:
21 Torp Ground to Shoulder
15 Torp Hang to OH
9 Push Press

Th...

Equipment Needed: A Torpedo or Medium Weights

10/1 - 9/2 - 8/3 ... 3/8 - 2/9 - 1/10:
Thrusters/Snatches (alt. arms)

*** On minutes 4, 8, 12, 16: 7 Tuck Jumps

No Equipment Needed: Bodyweight Workout

2 Rounds:
3 Minutes:
12 Shoot Throughs
6 High Plank to Forearm Plank Transitions
12 Curtsey Squats (alternating)
6 Single Leg Glute Bridges (R/L)

Then
30 Seconds:
Push-ups

30 Seconds:
Jumping Jacks

1 Minute:
Burpees

Equipment Needed: A Torpedo or Medium Weights

4 Rounds -
4 Minutes:
10 Push-Ups
20 Abmat Sit-ups
30 Swings
20 Snatches
10 Jumping Lunges

1 Minute:
Max Thrusters

No Equipment Needed: Bodyweight Workout

90 Seconds:
12 Bicycles
4 Sit-ups

3 Minutes:
21 Jumping Jacks (fully extended elbows clapping overhead and behind the back)
15 Air Squats
9 Hand Release Push-ups

1 Minute:
Crunches

3 Minutes:
21 Jumping Jacks (fully extended elbows clapping overhead and...

Equipment Needed: A Torpedo or Medium Weights

50 Snatches
* EMOM -
6 Jumping Lunges

Then

50 Sit-ups
* EMOM -
5 Push-ups

Then
50 Narrow Mountain Climbers

No Equipment Needed: Bodyweight Workout

2 Rounds:
10 Back Extensions
10 Down and Ups
10 Triple Hop + Lateral Twist

30 Bicycles

No Equipment Needed: Bodyweight Workout

"The March"

2 Rounds:
1 Minute:
Max Burpee Rocket Jumps

4 Minutes:
10 Lunges w/ hands clasped behind head
10 Lateral Lunges w/ hands clasped behind head (R)
10 Lateral Lunges w/ hands clasped behind head (L).
*Each time the hands come down from behi...

Equipment Needed: A Torpedo or Medium Weights
"The March"

4 Rounds:

1 Minute:
Max Burpee Rocket Jumps

4 Minutes:
10 Curled Lunges (5 R, 5 L)
10 Goblet Lateral Lunges (R/L)
*Each time the Torp is set down at any point during the 4 minutes, complete 2 burpee Rocket Jumps before resuming.

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:
60 Air Squats
50 Sit-ups
20 Tricep Extensions

Then

in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
Thrusters
High Knees (2x - double reps)
Ground to Jump and Touch

3 Rounds:
10 High Knees
2 Burpees

2 Rounds:
10 Torp Jacks
10 Push Press

1 Round:
20 Lunge Twists
20 Straight Leg Deadlifts
10 Sprinter Jumps (R/L)

No Equipment Needed: Bodyweight Workout

3 Rounds:
10 Jumping Jacks
3 Burpees

2 Rounds:
10 Jump and Touch
5 Ground to Jump and Touch

1 Round:
10 Unloaded Lunge Twists
5 Sprinter Jumps (R/L)

Bodyweight: No Equipment Needed

BODY BUILDING DAY:
10 Shrimp Squats (R/L)
10 Messier Squats w/ hands clasped behind the head)
10 x (2 Forearm Plank Body Saws + 1 Slow Forearm Plank Knee to Elbow) (R/L)
30 High Knees

Equipment Needed: A Torpedo or Medium Weights

7 Minutes:
10 Front Rack Bulgarian Split Lunges (R/L)
10 Goblet Lateral Lunges (R/L)

7 Minutes:
10 Curl and Press
10 OH Tricep Extensions

6 Minutes:
10 BO Rows
10 Forearm Plank Body Saws

No Equipment Needed: Bodyweight Workout

8 x Tabata Squats
8 x Tabata Push-ups

4 Minutes:
15 Leg Extensions
15 Glute Bridges
15 Ground to Jump and Touch

8 x Tabata Push-ups
8 x Tabata Squats