WARM UP
STRETCHING
30s jumping jacks
30s mountain climbers
30s high knees / marches
2 - 3 Sets | then do
DYNAMIC STRETCH
(Do what you can)
30s mountain climbers
30s high knees / marches
2 - 3 Sets | then do
DYNAMIC STRETCH
(Do what you can)
CORE
ACTIVATION
CORE ACTIVATION + Calf raises
45s elbow plank hold
25s side plank hold
(only one set planks)
10p weighted Russian twists
10p single leg calf raises
Do 3 - 4 sets | REST: 60s
45s elbow plank hold
25s side plank hold
(only one set planks)
10p weighted Russian twists
10p single leg calf raises
Do 3 - 4 sets | REST: 60s
STRENGTH
WORKOUT
STRENGTH WORKOUT
8 - 10 DB Press (7.5lbs)
12 - 15 air squats
10 - 12 Cable Narrow Lat PD
Band Seated Abductions 10r
Do 3 - 4 sets | REST: 60s
8 - 10 DB Press (7.5lbs)
12 - 15 air squats
10 - 12 Cable Narrow Lat PD
Band Seated Abductions 10r
Do 3 - 4 sets | REST: 60s
CARDIO / CORE
10p DB Side Crunch (10 lbs)
15p mountain climbers
Do 3 - 4 sets | REST: 60s
10p DB Side Crunch (10 lbs)
15p mountain climbers
Do 3 - 4 sets | REST: 60s
COOLDOWN
STRETCHING
UP PEP SQUAD S&C
“Focus on being productive instead of busy.” ―Tim Ferriss
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