Day 1

Sets Warm-up: Reps Exercise Set 1 Rest Set 2 Rest Set 3 Rest
0.5 Mile Jog KB Deadlift 10 x 60% 60 s 10 x 60% 60 s 10 x 60% 60 s
Reverse Lunge x 10 / side
x2 Band Pull Apart x 10 DB Bench Press 10x 60% 60 s 10 x 60% 60 s 10 x 60% 60 s
Push-up x 10
Inchworm x 10 3 point SA DB Row 10 x 60% 60 s 10 x 60% 60 s 10 x 60% 60 s
x2 Hip Slides x 10 / side Circuit
Band Dislocates x 10 1. Front Plank 30 s 30 s 30 s
Snap downs x 10 2. Thruster (DB or BB) 6x 40% 90 s 6x 40% 90 s 6x 40% 90 s
3. RDL to Row 8x 40% 8x 40% 8x 40%
COOLDOWN Notes
Door Stretch SA = Single Arm
x2 Lying Hamstring Stretch 30 s Hold DB = Dumbbell Circuit is to be done 3 exerciss in a row before rest
90 / 90 hold + Stretch BB = Barbell

Day 2
Sets Warm-up: Reps Exercise Set 1 Rest Set 2 Rest Set 3 Rest
Jumping jacks x 30 Back Squat 10x 50% 60 s 10x 50% 60 s 10 x 50% 60 s
x2
Five - ten - five planks x2
Lateral Lunge x 10 / side Lat Pull-down (cable) 10 x 50% 60 s 10x 50% 60 s 10 x 50% 60 s
x2 SA Band Pulldown x 10 / side
Inverted Row x8 DB Reverse Lunge 8 / side x 50 % 60 s 8 / side x 50 % 60 s 8 / side x 50 % 60 s
Knee to wall x 8 / side Circuit
x2 90 / 90 ( slowly) x 8 / side 1. Shoulder Taps 10x / side 10x / side 10x / side
Band Disclocates x 10 2. Glute Bridge 12 x 90 s 12 x 90 s 12 x 90 s
Jump Squats x6 3. Overhead DB Press 10 x 40% 10 x 40% 10 x 40%
COOLDOWN Notes
Quad Stretch SA = Single Arm
x2 Downward Dog 30 s Hold DB = Dumbbell Circuit is to be done 3 exerciss in a row before rest
Child's Pose BB = Barbell