Beginner

Exercise1 Exercise2 Exercise3

jumping jacks sitting ab twist
jogging in place rsst bnd curls
toe touches(right,up,left) rsst bnd back rows
Push-ups /w knees rsst bnd sqauts
push-ups /w bench rsst bnd chest press
sqauts(assisted) rsst bnd tricep pulldown
TRX sqauts mdc toss
TRX Chest press 15% butt lifts/hold
TRX Lunges side lunges
TRX Arm curls 15% extended back leg raises
TRX Back pulls 15% sit-up twists
TRX Hack sqauts 15% jog in place
TRX Forward Hack sqauts
TRX Tricep press 15%
step-ups F,B,StoS
bodywieght lunges
seal jacks
jump rope(20) count
jumps F,B,StoS
3 cone suicides B,F
3 cone zig zag B,F
standing kicks to the hand
plank 10 sec F,StoS
sit-ups
reverse crunches
Exercise4
Intermediate
Exercise1 Exercise2 Exercise3 Exercise4

push-ups rsst bnd flys

prison sqauts
burpees push-ups
sqaut jacks
butt kicks
mountain climbers
frog burpees
mdc ball lunge
mdc ball overhead sqt
mdc ball tricep ext sqt
gorrilla slams
6 cone suicides F,B
6 cone zig zag F,B
planks 30 sec F,StoS
sit-up F,StoS
mdc ball rev crunch ovr head
sitting ab twist bicycles
push-up knee tucks
pull-up hold
wrestling lunges
back get-ups
rsst bnd one arm curl
rsst bnd alternate chest
rsst bnd alternate row
rsst bnd alternate tricep prss
TRX chest press 25%
rolling wheel roll-outs
TRX back rows 25%
TRX arms curls 25%
TRX sqauts 25%
TRX lunge and knee raises
TRX plank/hold F,StoS
TRX Knee tucks/planks
mdc b.clean / press
jump rope 50 count
mdc b. launch
bench jumps
basket ball jumps
butt lift mdc b hold
butt lift extended legs
ext back leg rz U,D,StoS
backward lunges
sitting knee tucks
russians kicks
knee highs
TRX two hnd squat/sde twst
mdc b wood chops
Bicycle crunch
Advanced
Exercise1
sqaut jumps
push-up back rows
spiderman push-ups
backward lunge / knee highs
mdc ball lunge/press
mdc ball ovr hd sqt toss
prison sqaut/knee ups
mdc ball burpees
burpee mountain climbers
mdc ball fullsqt gorrilla slam
mdc ball StoS toss
prison sqaut opp knee touch
planks 1 min F,StoS
mdc ball sit-ups F,StoS
mdc b. sitting ab twist
buck knife abs
push-up opp knee tucks
pull-ups
one arm push-ups
back get-ups/jump knee slps
mdc b.get-ups and toss
9 cone suicides F,StoS
9 cone zig zag F,StoS
rsst bnd lunge chest press
rsst bnd lunge rows
Exercise2 Exercise3
rsst bnd sqaut and press dragon walks
rsst bnd lunge flys leg lifts
rsst bnd lunge triceps mdc b ab ex toe touch/toss
rsst bnd lunge curls side ways push-up walk
mdc ball push-ups back ext leg raises/mdc bplk
ab wheel jackknifes butt lifts ex leg raise mdc b
ab wheel roll-outs back ext leg raises fig. 8s
rolling wheels alt flys dive bomber push-ups
burpee knee slaps mdc b backward lunges
TRX atomic push-ups jump rope 100s
TRX atm push-ups/mtn clmb jump rope F,B,StoS
mdc b.clean press/toss snow board jump sqauts
TRX flys f and back ladder sideways walks
TRX supermans ladder sideways burpees
TRX batman twists/ 2 hands sitting jack knife abs
TRX sqaut jumps F and back mdc b push-ups/1hnd/2hnd
TRX jump lunges side plank raise elbow/knee
TRX forward calf raises star sit up knee grabs
mdc.b launch suicides 9cns mdc b lower leg raises
mdc.b launch zig zag 9cns Mule kicks(sqt jmp/heel/ btt
mdc b.twist toss Knee to feet/sqt jumps
Table jumps bird dog psh ups
mdc b push ups TRX one leg sprinters lunge
get ups/basket ball jumps side planks leg raise
yoga push ups TRX sqaut/rear delt fly
Exercise4
TRX one leg sqaut
TRX leg spread push ups
TRX speed skater jumps
TRX Bear walks Fwd/Bck
TRX feet flat pull ups
Sitting bicycle crunch
TRX one leg sqaut
mdc.b Figure 8 /toss
crab walk
bear walk
Warrior
Exercise1
sqaut jumps w/high knees
wolverines
explosive push-ups
jumping lunges
TRX wildcats/push ups
mdc ball lunge toss F
mdc ball lunge StoS toss
mdc ball burpees toss
mdc ball burpees mtn climb
mdc ball burpees gorilla slm
burpee push-up /to feet
planks 2 min F,StoS
mdc ball sit-ups toss F,StoS
mdc ball lying foot touch
mdc b.sitting bycicle ab twst
mdc b.buck knife abs
mdc b.push-up back rows
pull-up knee raise
pull-up/ push-ups
pull-up/spiderman push-up
handstand shoulder press
one arm push-ups arm tuck
mdc b. get-ups/gorrilla slms
12cone suicide F,StoS/mdc b
12cone zig zag F,StoS/mdc b
Exercise2
rsst bnds trunk rotation
rsst bnds iron cross holds
ab wheel standing roll-outs
ab wheel bear-walks
rllng wheel stdng roll-outs
rllng whl one arm stdng flys
mdc b burpee g.slam /toss
burpee push-up/back get-up
TRX burpee 1 leg/knee-ups
TRX sqaut to iron cross/hold
TRX chest press 50to70%
TRX rows 50to70%
TRX arm curls alternate
TRX jackknife push-ups
mdc b burpee g.slam /toss
TRX diamond psh up/kn tcks
Table jumps StoS
mdc b get up/toss /burpee
mdc b get up double lunges
mdc b get up/burpee
single legs burpees
single legs box jumps
TRX archer push ups
chest -tap push ups
archer pull ups
Exercise3
push up/knee tuck rotation
standing ab walk out/bck up
muay tai push -ups
muscle-ups
aztec explosive push-ups
thigh slap push-ups
360 push-ups
TRX lawnmowers
single arm leg lifts
explosive push-ups
mdc b sideways psh up/toss
mdc b sideways psh up/slam
mdc b dive bombers
Jump ropes 250s
360 jump sqauts
ladder sideway walk psh ups
ladder sideway burpee/mdc
lddr sdwy mdc b brp toss
mdc b sitting jck knifes
TRX elevated feet psh ups
TRX shoulder press
TRX burpess
TRX burpees /mdc ball
mdc b V raise abs
burpee/bench jumps
Exercise4
push up jumps over cones
clock hand push ups/cones
wolverines
mdc b wildcats
TRX spidey push ups/mdc b
TRX mdc b/pshup 1hnd/2hnd
TRX mdc b planks
mdc b burpee /launch
TRX atomic pshups/chst slps
TRX one arm atomic psh ups
TRX one leg jumps
TRX side plank crunches
TRX plank rcking fwd/tucks
TRX leg spread push up/mdc
spiderman explosive pshups
one leg burpees
TRX inch worm Fwd/Bck
TRX explosive star psh ups
TRX ass flat pull ups
TRX jackknife shoulder press
Frog psh ups bck /fwd/StoS
TRX one leg sqt jumps
mdc b figure 8/burpee/toss
One arm burpee
Warm-ups
Warm-up1 Warm-up2 Warm-up3
jumping jacks
seal jacks
run in place
butt kicks
jog a lap
side to side middle strchs
mdc b toss forward
mdc b. cleans
Warm-up4
Stretches
Stretch1 Stretch2 Stretch3
Stretch4
Routines
30/30s
20/10s
40/20s

Reps/Sets
300s(20rps/15sets)
300s(25rps/12sets)

Circuit 1(3 exercises*6 reps = 1 set)

Circuit 2(6 exercises*6 reps = 1 set)
Circuit 3(3 exercises*12 reps = 1 set)
Circuit 4(6 exercises*12 reps = 1 set)

Triple Threat (pick 3 routines/ one set of each becomes one actual set)
Double Trouble (alternate between 2 different routines doing one set of each for a total of one actual set)
Battle Cry (one set of every routine ,rest and start again till you cant go any longer-track your progress)

A-(begginer) Warm up,light stretch,minimum 15 minutes exercise,cool down.

B-(intermidiate) Warm up 6 minutes,stretch,minimum 30 minutes exercise,cool down.
C- (advanced) Warm up 6 minutes,stretch,minimum 30 minutes exercise,stretch,another 30 minutes exercise,cool d
D- (Warrior)Minimum 3 hours….anything goes !
tal of one actual set)
ck your progress)

her 30 minutes exercise,cool down.