Introduction |
Cardio Training |
Resistance training |
Weight Training |
Core conditioning |
Functional Warm Up |
Functional Warm Up |
Rapid Kick Start Program |
Equipment Based Metabolic Circuit |
Bodyweight Metabolic Circuit |
Total Body Resistance Program: Body Weight |
Total Body Resistance Program: Equipment Based |
Sustain and Maintain Program |
Exercise Matrix Easier Options |
Exercise Matrix: Harder Options |
Functional warm up |
Walking lunges |
Incline tricep push ups |
Incline push ups |
Kneeling incline push up |
Kneeling incline tricep push up |
Horsestance with leg extension |
Bridges:static bridges |
Full plank with arm row (bodyweight) |
Side planks with twist |
Side planks kneeling and side planks |
Prone cobra holds |
RKC plank |
Bear crawl |
Crawl out |
Push ups |
Tricep push up (full) |
Seated band row |
Step ups |
Squat jump |
Sumo squat |
Alternating Lunge |
Bodyweight Lunge |
Bodyweight squat |
Barbell shoulder press |
Bent over row with barbell |
Barbell lying overhead extension |
Renegade row (with weights) |
Alternating dumbbell row |
Dumbbell bent over row |
Dumbbell shoulder press |
Dumbbell step ups |
Seated bicep curls |
Close grip dumbbell bench press |
Kettle bell swing |
Kettle bell deadlift |
Modified deadlift |
Reverse dumbbell lunge |
Sumo squat with kettle bell high pull |
Lunge with dumbbell curl |
Dumbbell squat press |
Front squat |
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