WORKOUT 1

Round One:
> Burpees
> Mountain Climbers
> Jumping Jacks
Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no
rests.
> Jump rope 3 minutes
Rest 1 minute
Round Two:
> Walking Lunges with Kettlebell exchange underneath leg
> Pushups
> Lunge Jumps
> Walk-outs (inchworms)
Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.
> Jump rope 3 minutes
Rest 1 minute
Round Three:
> Traveling Kettlebell Squats
> TRX Pullups
> Box Jumps
> TRX Jack Knives
Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.
> Jump rope 3 minutes
Rest 1 minute
Round Four:
> Traveling Side Lunges
> Dips
> Speed Skaters (lateral jumps)
> Plank to Pushup
Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

WORKOUT 2

> Jump Rope

> Plyo Push-up
> Bodyweight Rows
> Medicine Ball Squat to Overhead Throw
> Burpee
> Medicine Ball Chest Pass
> Renegade Rows
> Jumping Lunges
> Planks
> Treadmill Incline Sprints
Follow a tabata protocol (20 seconds of work followed by 10 seconds of rest) for each of the
above exercises. Go through each exercise once before repeating the entire circuit. Rest two
minutes before repeating. Aim to complete three rounds of the circuit.

WORKOUT 3
> 30 seconds of this: 25 mark for rope movement
15 second rest
> 30 seconds of sledgehammer to a tire as fast as possible
60 second rest between supersets
Repeat two to three times post workout for conditioning purposes.

WORKOUT 4
> 30 Yard Loaded Sled Push
> 25 Kettlebell Swings
90 second rest between sets
Repeat two to three times post workout.

WORKOUT 5
> 1 minute Sprint
90 second Recovery
> 1 minute Sprint at 3% incline
90 second Recovery
> 1 minute Sprint at 6% incline
90 second Recovery
> 1 minute Sprint at 9% incline
90 second Recovery

> 1 minute Sprint at 12% incline

90 second Recovery
Repeat three to six times depending on level of conditioning.

WORKOUT 6
> 5 minute jogging warm-up
> Increase speed/intensity until heart rate reaches 85% of peak heart rate.
> Lower intensity to a jog/brisk walk until heart rate reaches 65% of peak heart rate
> 5 minute jogging cool-down
Continue these intervals for four to six rounds to start. As conditioning increases set a time limit
and attempt to achieve a certain goal of intervals by the end of this time. If you dont have a
heart rate monitor, find your pulse and count for six seconds then multiply that number by 10 to
estimate your heart rate.

WORKOUT 7
> 30 seconds of Kettlebell Swings
> 30 seconds of Right Arm Kettlebell Snatch
> 30 seconds of Right Arm Kettlebell Push Press
> 30 seconds of Right Arm Overhead Walking Lunges with Kettlebell
> 30 second Sprint
Rest 90 seconds then repeat on left arm. Aim for completing two to three circuits on each arm.

WORKOUT 8