DIY TRAINING PLAN

POWERED BY

IT’S ALMOST SUMMER, SO STOP WISHING FOR ABS AND START WORKING FOR THEM.

AIM FOR 4-5 WORKOUTS PER WEEK FOR

CHOOSE 2 FULL BODY WORKOUTS + 1 UPPER BODY + 1 LOWER BODY SEE BDAECTKAILS
THE
BONUS: ADD 1 CORE FINISHER CIRCUIT AND A ‘RAISE THE STEAKS’ CHALLENGE POST-WORKOUT

PICK 2 FULL BODY WORKOUTS PICK 1 LOWER BODY WORKOUT

DOUBLE DOWN
2 ROUNDS
BELLS AND BALLS BREAK IT UP
HIIT IT 10 PUSH UPS LIVE FIT
4 ROUNDS TRAIN HARD NO EXCUSES 1/2 MILE RUN
BASIC BURNER 4 ROUNDS 20 HIGH KNEES 4 ROUNDS
10 KETTLEBELL DEADLIFT 4 ROUNDS 4 ROUNDS 100 SQUATS
5 ROUNDS 10 DUMBBELL CLEANS 30 SQUATS 10 OVERHEAD LUNGES
HIGH PULLS 10 GOBLET SQUATS 20 SQUATS 80 LUNGES
20 SQUATS 10 DUMBBELL PRESSES 40 SECOND JUMPING JACKS (EACH LEG)
20 KETTLEBELL SWINGS 30 HIGH KNEES 15 JUMPING LUNGES 60 MOUNTAIN CLIMBERS
15 PUSH UPS 10 WALL BALLS 50 SECOND PLANK 10 DUMBBELL SQUATS
20 MEDICINE BALL TOE 12 DUMBBELL DEADLIFTS (EACH LEG) 40 DUMBBELL STEP UPS
10 BURPEES 10 SIT UPS 40 MOUNTAIN CLIMBERS 10 DUMBBELL STEP UPS
TOUCHES 50 JUMP ROPE 20 SKATERS 20 SQUAT JUMPS
50 JUMP ROPE 30 SQUATS 10 BURPEES
10 SQUAT JACKS 10 BURPEES
20 PUSH UPS
10 BURPEES

PICK 1 UPPER BODY WORKOUT BONUS: CORE BURNERS

LEVEL UP
15 MINUTE GRIND NO REST SEVENS AB ATTACK BELLY BURNER
4 ROUNDS GUT BUSTER CORE CRUSHER
15 KETTLEBELL SWINGS 3 ROUNDS 7 ROUNDS 3 ROUNDS 3 ROUNDS
15 SANDBAG ROWS 3 ROUNDS 3 ROUNDS
10 KETTLEBELL SUMO 15 PUSH UPS 7 BICEP CURLS 20 RUSSIAN TWISTS 30 SECONDS EACH
10 OVERHEAD SANDBAG 10 KNEE RAISES 30 TOE TAPS
DEADLIFT HIGH PULLS 15 DUMBBELL 7 HAMMER CURLS 50 FLUTTER KICKS MOUNTAIN CLIMBERS
PRESSES 10 DUMBBELL SIT UPS 10 DUMBBELL SIT UPS
5 PULL UPS SHOULDER PRESSES 7 LATERAL RAISES 1 MINUTE PLANK HOLLOW HOLD
10 SANDBAG FRONT SQUATS 10 KNEE TOUCHES 30 BICYCLE CRUNCHES
REST 30 SECONDS 15 SINGLE ARM ROWS 7 SHOULDER TAPS 30 SIT UPS PLANK
REST 1 MINUTE

FUEL UP WITH

KILL THE QUIT WITH GEAR UP WITH RAISE THE STEAKS WITH
 CREATE YOUR OWN INSANE WORKOUT MOVES

OR PICK ONE OF OURS

CHALLENGE

IN THE GYM GET OUTSIDE:

◻ MAX WEIGHT DEADLIFT ◻ TURKISH GET-UPS WITH A HUMAN, ◻ SLED PUSH ◻ BACKFLIP BURPEES
◻ MAX HEIGHT BOX JUMP KETTLEBELL, OR BAR ◻ BENCH PRESS ◻ ROCK CLIMBING
◻ MAX WEIGHTED PULL UPS ◻ ONE ARM KETTLEBELL SNATCH ◻ CLEANS ◻ LOG DEADLIFT
◻ PEG BOARDS ◻ BUTTERFLY PULL UPS ◻ DEADLIFTS ◻ LOG SQUATS
◻ BOULDERING ◻ BAR MUSCLE UP ◻ TREE PULL UPS
◻ HANDSTAND WALK THROUGH ◻ STRICT RING MUSCLE UP YOU GET THE IDEA… ◻ BACK SQUATS
OR AROUND AGILITY LADDERS ◻ ROWING RACE WITH YOUR PARTNER ◻ FRONT SQUATS
OR WEIGHTS ◻ SPRINTING RACE WITH YOUR PARTNER ◻ ROCK SQUATS
◻ WEIGHTED RING DIPS ◻ SKI-ERG RACE WITH YOUR PARTNER ◻ ROCK THRUSTERS
◻ RING HANDSTAND PUSH UPS ◻ BATTLE ROPES ◻ OVERHEAD SQUATS WITH A HUMAN, TREE,
ODD OBJECT, OR BAR

SHARE ON INSTAGRAM:
1. IN THE MONTH OF JUNE, POST A VIDEO ON INSTAGRAM SHOWING HOW YOU #RAISETHESTEAKS WITH YOUR TRAINING
2. FOLLOW @TOUGH_MUDDER
3. TAG YOUR POST WITH #RAISETHESTEAKS & #TOUGHERTOGETHER

LOOK OUT, WE’LL RESHARE SOME OF OUR FAVORITE VIDEOS AND GIVE AWAY A LIMITED NUMBER OF
JACK LINK’S NEW STEAK STRIP BARS, MADE WITH 100% BEEF AND 200% TASTE.