Monday: Circuit Training
High Jumps Jumping Squats: 4 x 15
Kettlebell Squats + Dumbell Presses: 4 x 15
Sumo Squats: 4 x 30
Kettle Bell Swings: 4 x 30
Tabata Treadmill: 3 minutes
Deadlift Wide Grip: 4 x 20
Lying Leg Curl: 4 x 30
Glute Machine: 4 x 30 each leg
Barbell Military Press Standing: 4 x 15
Military Press Wide Grip Standing: 4 x 10
Front Raise: 4 x 15
Bent Over Raise: 4 x 15
Straight Arm Pulldowns: 4 x 15
Pull-ups: 4 x 10
Seated Wide Grip Rowing: 4 x 15
T-Bar Row: 4 x 10T-RX Knee Pull-ins: 4 x 30
T-RX Jack Knife: 4 x 30
Cardio: Treadmill Incline 30 minutes
External Curls: 4 x 10
Tricep Cable Push Down: 4 x 20
Dips: 4 x 10
Power clean and Jerk: 4 x 12
Pushups + Dumbell Row: 4 x 12
Hanging Twist Leg Raise: 4 x 20
Declined Hip Thrust: 4 x 20
Cardio: 30 minutes
Stepmill Sprints: 10 intervals
