LUNES
Tipo de Workout: 40/20
1. TRX Chest Press + Fly L / TRX Chest Press + Fly R
2. KB Viking Salute L / KB Chest Press L
3. Explosive Pushup / Dive Bombers
4. KB Viking Salute R / KB Chest Press R
5. MedBall Big Circle / MedBall Burpee Pushup Clean
Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch
5. Starfish
6. Hollow Rock
MARTES
Tipo de Workout: 40/20
1. TRX Power Pull (L/R)
2. SuperMan Towel PullUp / Jumping Jacks
3. KB Viking Salute L / KB Row L
4. KB Viking Salute RL / KB Row R
5. SuperMan Plank Alt / Mountain Climbers
Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch
5. Starfish
6. Hollow Rock
MIÉRCOLES
Tipo de Workout: 40/20
1. TRX Reverse Lunges L / TRX Reverse Lunges R
2. Roundabout Squat / Squat Kick Back Alt
3. KB Suitcase Deadlift + Calf Raise R / KB Viking Salute R
3. KB Suitcase Deadlift + Calf Raise L / KB Viking Salute L
3. MedBall Throw / MedBall Yoga Squat
Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch
5. Starfish
6. Hollow Rock
JUEVES
Tipo de Workout: 40/20
1. TRX Bicep Row o Bicep Pullup / TRX T-Row
2. KB Viking Salute (L/R)
3. Super Plank / Mountain Climbers
4. KB Squat Hold + Bicep Curl / KB Tricep Extension
5. Shouler Pushup / Burpees
Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch
5. Starfish
6. Hollow Rock
SÀBADO
Tipo de Workout: Let's Get MAD!
Warm Up - 3x
20 Jumping Jacks
20 Crunches
20 Flutter Kicks
Let's Get MAD! - 8x
10 Pushups
15 KB Swings
20 KB Back Rack Lunges
25 SitUps
20 KB Shoulder Press (10 cada lado)
Tipo de Workout: 40/20
1. TRX Chest Press + Fly L / TRX Chest Press + Fly R
2. KB Viking Salute L / KB Chest Press L
3. Explosive Pushup / Dive Bombers
4. KB Viking Salute R / KB Chest Press R
5. MedBall Big Circle / MedBall Burpee Pushup Clean
Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch
5. Starfish
6. Hollow Rock
MARTES
Tipo de Workout: 40/20
1. TRX Power Pull (L/R)
2. SuperMan Towel PullUp / Jumping Jacks
3. KB Viking Salute L / KB Row L
4. KB Viking Salute RL / KB Row R
5. SuperMan Plank Alt / Mountain Climbers
Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch
5. Starfish
6. Hollow Rock
MIÉRCOLES
Tipo de Workout: 40/20
1. TRX Reverse Lunges L / TRX Reverse Lunges R
2. Roundabout Squat / Squat Kick Back Alt
3. KB Suitcase Deadlift + Calf Raise R / KB Viking Salute R
3. KB Suitcase Deadlift + Calf Raise L / KB Viking Salute L
3. MedBall Throw / MedBall Yoga Squat
Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch
5. Starfish
6. Hollow Rock
JUEVES
Tipo de Workout: 40/20
1. TRX Bicep Row o Bicep Pullup / TRX T-Row
2. KB Viking Salute (L/R)
3. Super Plank / Mountain Climbers
4. KB Squat Hold + Bicep Curl / KB Tricep Extension
5. Shouler Pushup / Burpees
Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch
5. Starfish
6. Hollow Rock
SÀBADO
Tipo de Workout: Let's Get MAD!
Warm Up - 3x
20 Jumping Jacks
20 Crunches
20 Flutter Kicks
Let's Get MAD! - 8x
10 Pushups
15 KB Swings
20 KB Back Rack Lunges
25 SitUps
20 KB Shoulder Press (10 cada lado)