Workout Program

Days 1 / 3 / 5: Intensive Training (Timed Circuits)

Warm-up Set

Cardio Strength Circuits:

1. Lunge Switch / Push-ups / Crunches / Squat Set (3 minutes)
2. Pull-Ins / Side Step-up / Lateral Raise Twist / Around The World
3. Up-Downs / Crab Crawls / Hop Overs / Push-Ups
4. 4) Knee Lifts / Roll-Ups / Side Crunch Cross Crunch / Top 1/2 Total Body Crunch

REPS: 1 minute SETS: 1 hour

REST: 30 - 60 seconds between Sets

Days 2 / 4 / 6

Warm-Up

Rower 15 min

CABLE Squat Pulldown Crunch

CABLE Axe Chop

CABLE Golf Swing

CABLE Squat Curls

Stepper 15 min

Total Body Crunch

The Hundred

Swimmers

Push-Ups

Side Crunch

Knee Lifts

SETS: 2 - 3

REPS: 12 - 15