Did You Sweat 2day?

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Warmup up: Stairs
Today’s Training: Upper body
3-4sets | 10-15 reps

1️⃣ Straight Leg Chin-ups
2️⃣ Moonwalkers
3️⃣ Close Grip Pull-ups

4️⃣ Flat press
5️⃣ Plank & Pulls
6️⃣ Rotating Flat press
7️⃣ Chest Flys
8️⃣ Decline Press

Finished

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Warmup up: Stairs
Today’s Training: Leg Day | Abs
3-5 sets | 10-15 reps / 45 seconds

1️⃣ Sit-ups / Crunches
2️⃣ Slider Mountain Climbers 🧗🏾‍♂️

3️⃣ Deadlift + Row
4️⃣ Front Loaded Bosu Squat
5️⃣ More Deadlifts (slowly)

6️⃣ Calf Raises
7️⃣ Sumo Squat + Reverse Lunges
8️⃣ Single Leg Bridges

Finished

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Warmup up: Pull-ups
Today’s Training: Chest | Back | Abs
3-5 sets | 10 reps

1️⃣ Heavy Flat Press
2️⃣ Bosu Decline Press + Flat Rotating Press
3️⃣ Bosu Rotating Press
4️⃣ Bosu Chest Flys
5️⃣ Bosu Plank & Pulls
6️⃣ Hangman Sit-ups

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Slider Circuit (Full Body)
Warmup up: dynamic stretching

Today’s Training:
3 compound exercises | 3-5 sets | 10 reps
1️⃣ Push-up, Knee Tuck, Pulls
2️⃣ Push-up, Mountain Climber, Raise
3️⃣ Lateral Slides

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Chest & Triceps
Warmup up: 2 miles

Circuit Training:
3 exercises 8-12 reps each for heavy weight 12-15 reps for medium to lightweight
30 sec rest between sets

1️⃣ Iso Heavy Flat Rotating Press
2️⃣ Iso Chest Fly
3️⃣ Iso Alternating Heavy Press

4️⃣ Iso Incline Rotating Press
5️⃣ Iso Incline Chest Flys
6️⃣ Iso Incline Alternating Chest Press

7️⃣ Rotating Flat Press
8️⃣ Skull Crushers
9️⃣ Chest Flys

🔟 Lat Pulls
1️⃣1️⃣ Tricep Press
1️⃣2️⃣ Decline Rotating Press

Finitio

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Shoulders
Warmup up: Push-ups 30 seconds 3 rounds 15 seconds rest (From knees if need be)

Supersets or Quadsets
3 sets 10 reps each
30 sec rest between sets

1️⃣ Upright Row
2️⃣ Shoulder Press

3️⃣ Shoulder Flys
4️⃣ Rollouts

5️⃣ Lat Raise
6️⃣ Front Raise

7️⃣ Y Raise
8️⃣ Mountain Climbers 🏔 🧗🏿‍♂️ (30 secs)

End circuit 3 rounds 10-15 reps each

9️⃣ ISO Incline Press
🔟 Chin - ups W/ knee lifts
*️⃣ Bosu Slider Split Outs

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Back & Biceps
Warmup up: chin-ups and pull ups 10/10 3 rounds 30 sec rest

Supersets or Quadsets
3 sets 10 reps each
30 sec rest between sets

1️⃣ Low Row
2️⃣ Bottom curl

3️⃣ Back Flys
4️⃣ Top curl

5️⃣ Lat Pulls
6️⃣ Hammer curls

7️⃣ Wide Pulls (Field Goals)
8️⃣ Wide Curls

Ab circuit 3 rounds 30 seconds with 15 sec rest between each

9️⃣ Crooked bicycle
🔟 Rocking Plank Ups
*️⃣ Plank Ups w/ Slider Tuck

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Chest & Triceps
Warmup up: 20 min stair run

Circuit 3 rounds 10 reps 30 sec rest
1️⃣ Chest Press
2️⃣ Tricep Press
3️⃣ Decline Press

Supersets 3 rounds 10 reps
4️⃣ Skull crushers
5️⃣ Chest fly

6️⃣ Side crushers
7️⃣ Rotating Chest Press

Abs
8️⃣ Weighted boat pose
9️⃣ Weighted bicycle

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Leg & abs
Warmup up: 20 min stair run

Supersets 10-15 reps 30 sec rest
1️⃣ Dealifts
2️⃣ Calf raises

3️⃣ Front loaded squat
4️⃣ Lunges with lift

5️⃣ Sumo squat
6️⃣ Side lunges

Ab circuit x 3-5 rounds of 10 per exercise 10 sec transitions
7️⃣ Twisting mountain climber
8️⃣ Pikes
9️⃣ Hanging left lift
🔟 Weighted Toe Touch

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Quick workout

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Chest & Tricep Day
Warmup up: mountain climbers & pikes
1️⃣ Decline press
2️⃣ Side arm crushers
3️⃣ Decline rotating chest press
4️⃣ Side arm crushers
5️⃣ Flat rotating chest press
6️⃣ Skull Crushers
7️⃣ Chest Flys
8️⃣ Tricep Press
9️⃣ Heavy Flat Press
🔟 Elbow Pushups / Tricep Pushups

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