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!

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

WORKOUT

Complete 5 rounds of the first superset, resting as needed but working toward heavier weights and harder variations of the Single Leg Squat. The repetitions may be lower as you work toward heavier weights and harder variations. Beginners, however, may do slightly higher reps and lower weights and 3 rounds instead of 5. Once you finish the superset, rest 1-2 minutes and set a timer for 15 minute rounds. Complete as many rounds of each superset as you can in the 15 minutes. Record weights and rounds to beat next time.

SUPERSET:
1-8 reps Single Leg Squats (linked to SLS to bench but also Suspension Trainer option if not full
6-10 reps per side Strict Single Arm Landmine Press (can sub Single Arm Dumbbell or Kettlebell Press)

CIRCUIT #1:
5 reps Landmine Squat to Press (can sub Dumbbell Squat to Press)
10 reps Toes to Bar (can sub Leg Lowers Plus)
15 reps Divebomber Push Ups
20 reps (10 per side) Walking Lunges

CIRCUIT #2:
5 reps per side Cossack Squat
10 reps (5 per side) Turkish Hinge
15 reps 3-Way Squat Jumps
20 reps (10 reps per side) Landmine Knees (can do move with dumbbell in hands instead)

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

NOTES:

In warm up, make sure to really work on thoracic extension and loosen up lats and chest so you can properly press overhead!

For the Strict Landmine Press, don’t use your legs to power the press.

You can modify the circuits by reducing the reps so you can keep moving quickly. While you want to challenge yourself with weights, variations and reps, it isn’t beneficial to spend half of the 15 minutes resting.

Modify movements as you go if needed. You can take short breaks to try to keep up with more challenging variations but really shoot for at least 4-5 rounds!