WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

WORKOUT

Start with 3 rounds of the Isometric Circuit to really get things activated and working. Do not really rest between exercises and rounds except to transition between moves. Then rest 1-2 minutes and move on to the strength circuit.

Complete 3-5 rounds, resting as needed between rounds and even moves. This isn’t fast; however, you don’t want to spend a lot of time resting. Just take your time to challenge yourself with weights and variations. Then rest 1 minute and complete one round of the Ab Burnout as quickly as possible.

CIRCUIT #1:
30 seconds Pull Up and Hold
30 seconds Wall Sit
30 seconds Handstand Hold
30 seconds Banana

CIRCUIT #2:
10-15 reps Sandbag Good Mornings
5-15 reps (aka Max) Pull Ups
3-5 reps per side 3-Way Lunges
5-8 reps per side Turkish Hinge

BURNOUT:
20 reps Butterfly Crunches
20 reps each side Oblique Crunches
20 reps Lower Body Crunch
20 reps per side Bicycles
20 reps Full Sit Up

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

NOTES:

For the Pull Up and Hold, you can do this with your feet lightly touching the ground to take a bit of weight off your arms. You can also do another one of the holds, especially the Dead Hang if you lose the Pull Up and Hold during the 30 seconds. Just don’t rest during that time!

For the Max Pull Ups, choose the hardest variation you can even if that means jumping or foot-assisted. It is better to do something harder and eek out 5 reps than something easier and do 10-15. Only do 10-15 if you can do them as full Pull Ups or you need to regress to Inverted Rows.

When you do the Burnout, make sure you don’t feel your low back engaging!