Put this an workout together while I’m traveling, I added a 3 mile run on top of this, if you have time.

18 Minute Abs

Try this upper body challenge I like to implement at the end of my work out, try not to drop the weight the entire circuit, even during the rest. Don’t let the weight touch the ground. if you do... challenge is over!

Around the World Challenge

Entire body weight workout. Running, abs, burnout at end. Let’s go!

Run Baby Run!

In this workout you will notice an array of different muscle groups. Really push yourself and try to use challenging weight. I am also implementing a pyramid style set in some exercises to really get blood and your heart rate up!

Summer Pump

Brand new HIIT workout that will test your endurance, stamina, and strength. Push yourself and if you can maybe add a set or a few extra reps to really get the results you want!

Wednesday HIIT

This workout is absolutely going to make you sweat like no other. Push yourself on each 1/2 mile and try to run faster each time.

Fat Destroyer

This workout is quick fast a efficient. It will get the heart rate up and make you sweat A LOT! Get the body moving and push past your limits.

20 Min HIIT

Building the stamina and leg power to become more athletic. Focus on really using explosive leg power in all the exercises.

Leg Drive Workout

Put together another full body workout to get the blood flowing. You don’t need to use heavy weight just push your body and really sweat it out!

Sweat it Out! (FULL BODY)

Put together a super intense workout for you guys. This will have you’re entire body sore for days! Push past your limits summers is almost here.

FULL BODY CRUSHER

On my channel get ready for fresh workouts and insights every week! Message me what you want to see!

Latest

Guys, this is my bear crawl program. I’ll mix in some strength exercises  from time to time, but this is exactly what you need to do 5 times per week to get in great shape!

Try it for a week and I bet you’ll feel incredible. If you love it, repeat it week after week and mix in exercises from my feed. 

Tag me gents, ask questions. Here for ya! ✊🏻✊🏻 Let’s go!

Bear Crawl 5-WK

4-way scap	2 x 10
Lunge series 1 x 5
Run backward 1 x 100 yards
Bear crawl forwards 1 x 25 yards
Bear crawl backwards 1 x 25 yards
Crab walks forward & backwards 1 x 25 yards
Run 2.5 miles

Pair:
Pushup + rotation 4 x 10
Barbell rows 4 x 10

Pair:
Single-arm press 2 x 10
SA chest supported DB rows 2 x 10

Pair:
Single-arm shrugs 2 x 15
Reverse curls 2 x 10
Old school tricep kickbacks 2 x 12

Pair:
Front planks 2 x 30 seconds
Side planks 2 x 15 seconds
Reverse planks	 2 x 30 seconds

W1/D1 Upper focus

4 way Scap	1 x 10
Lunge Series 1 x 8
Run Backwards 1 x 100 yards
Bear Crawl Forwards 1 x 25 yards
Bear Crawl Backwards 1 x 25 yards
Straight Leg Bear Crawl Forwards & Backwards 1 x 25 yards

Pair:
Split squat jumps 4 x 6
Toe raises 4 x 10

Pair:
Goblet squats 5 x 10
Calf raises 5 x 10

Pair:
Single leg hip trusts 3 x 10
Back extensions 3 x 10

Pair:
Toe to bars 2 x 10
Windshield wipers 2 x 10

W1/D2 Lower focus

4-way Scap 2 x 10
Lunge Series 1 x 5
Run Backwards 1 x 100 yards	
Bear Crawl Forwards 1 x 25 yards	
Bear Crawl Backwards 1 x 25  yards	
Straight Leg Bear Crawl Hops Forwards & Backwards1 x 25 yards	
Run 2.5 miles

Pair:
Circle pushups 4 x 10
Circle TRX rows 4 x 10

Pair:
Single arm press 2 x 10
Pullups (or eccentric) 2 x 10

Pair:
Overhead shrugs 2 x 15
Banded curls 2 x 10
Banded tricep extension 2 x 12

Pair:
Hip Ups 2 x 30 seconds
DB Situps 2 x 15 seconds

W1/D3 Upper focus

4 way scap 1 x 10
Lunge series 1 x 8	
Run backwards 1 x 100 yards	
Bear crawl forwards 1 x 25 yards	
Bear crawl backwards 1 x 25 yards

Pair:
Squat jumps 4 x 10
Calf raises 4 x 10

Pair:
Split squat jump 4 x 10
Single-leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 10
Side plank hip thrusts 3 x 15

Paloff presses 2 x 30 sec 
Side plank pulses 2 x 15

W1/D4 Lower focus

W1/D5 Stretch + run

W2/D1 Upper focus

W2/D2 Lower focus

W2/D3 Upper focus

W2/D4 Lower focus

W2/D5 Stretch + run

4-way scap	2 x 10
Lunge series 1 x 5
Run backward 1 x 100 yards
Bear crawl forwards 1 x 25 yards
Bear crawl backwards 1 x 25 yards
Crab walks forward & backwards 1 x 25 yards
Run 2.5 miles

Pair:
Pushup + rotation 4 x 12
Barbell rows 4 x 12

Pair:
Single-arm press 3 x 10
SA chest supported DB rows 3 x 10

Pair:
Single-arm shrugs 2 x 15
Reverse curls 2 x 10
Old school tricep kickbacks 2 x 12

Pair:
Front planks 3 x 30 seconds
Side planks 3 x 15 seconds
Reverse planks	 3 x 30 seconds

W3/D1 Upper focus

4 way Scap	1 x 10
Lunge Series 1 x 8
Run Backwards 1 x 100 yards
Bear Crawl Forwards 1 x 25 yards
Bear Crawl Backwards 1 x 25 yards
Straight Leg Bear Crawl Forwards & Backwards 1 x 25 yards

Pair:
Split squat jumps 4 x 12
Toe raises 4 x 20

Pair:
Goblet squats 5 x 15
Calf raises 5 x 10

Pair:
Single leg hip trusts 4 x 10
Back extensions 4 x 10

Pair:
Toe to bars 3 x 10
Windshield wipers 3 x 10

W3/D2 Lower focus

4-way Scap 2 x 10
Lunge Series 1 x 5
Run Backwards 1 x 100 yards	
Bear Crawl Forwards 1 x 25 yards	
Bear Crawl Backwards 1 x 25  yards	
Straight Leg Bear Crawl Hops Forwards & Backwards1 x 25 yards	
Run 2.5 miles

Pair:
Circle pushups 4 x 10
Circle TRX rows 4 x 10

Pair:
Single arm press 3 x 10
Pullups (or eccentric) 3 x 10

Pair:
Overhead shrugs 2 x 15
Banded curls 2 x 10
Banded tricep extension 2 x 12

Pair:
Hip Ups 2 x 30 seconds
DB Situps 2 x 15 seconds

W3/D3 Upper focus

4 way scap 1 x 10
Lunge series 1 x 8	
Run backwards 1 x 100 yards	
Bear crawl forwards 1 x 25 yards	
Bear crawl backwards 1 x 25 yards

Pair:
Squat jumps 4 x 15
Calf raises 4 x 10

Pair:
Split squat jump 4 x 15
Single-leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 10
Side plank hip thrusts 3 x 15

Paloff presses 2 x 30 sec 
Side plank pulses 2 x 15

W3/D4 Lower focus

W3/D5 Stretch + run

4-way scap	2 x 10
Lunge series 1 x 5
Run backward 1 x 100 yards
Bear crawl forwards 1 x 25 yards
Bear crawl backwards 1 x 25 yards
Crab walks forward & backwards 1 x 25 yards
Run 2.5 miles

Pair:
Pushup + rotation 4 x 10
Barbell rows 4 x 10

Pair:
Single-arm press 4 x 10
SA chest supported DB rows 4 x 10

Pair:
Single-arm shrugs 2 x 15
Reverse curls 2 x 10
Old school tricep kickbacks 2 x 12

Pair:
Front planks 2 x 60 seconds
Side planks 2 x 60 seconds
Reverse planks	 2 x 60 seconds

W4/D1 Upper focus

4 way Scap	1 x 10
Lunge Series 1 x 8
Run Backwards 1 x 100 yards
Bear Crawl Forwards 1 x 25 yards
Bear Crawl Backwards 1 x 25 yards
Straight Leg Bear Crawl Forwards & Backwards 1 x 25 yards

Pair:
Split squat jumps 4 x 12
Toe raises 4 x 20

Pair:
Goblet squats 5 x 15
Calf raises 5 x 10

Pair:
Single leg hip trusts 4 x 10
Back extensions 4 x 10

Pair:
Toe to bars 2 x 10
Windshield wipers 2 x 10

W4/D2 Lower focus

4-way Scap 2 x 10
Lunge Series 1 x 5
Run Backwards 1 x 100 yards	
Bear Crawl Forwards 1 x 25 yards	
Bear Crawl Backwards 1 x 25  yards	
Straight Leg Bear Crawl Hops Forwards & Backwards1 x 25 yards	
Run 2.5 miles

Pair:
Circle pushups 4 x 10
Circle TRX rows 4 x 10

Pair:
Single arm press 3 x 10
Pullups (or eccentric) 3 x 10

Pair:
Overhead shrugs 2 x 15
Banded curls 2 x 10
Banded tricep extension 2 x 12

Pair:
Hip Ups 3 x 30 seconds
DB Situps 3 x 15 seconds

W4/D3 Upper focus

4 way scap 1 x 10
Lunge series 1 x 8	
Run backwards 1 x 100 yards	
Bear crawl forwards 1 x 25 yards	
Bear crawl backwards 1 x 25 yards

Pair:
Squat jumps 4 x 15
Calf raises 4 x 10

Pair:
Split squat jump 4 x 15
Single-leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 20
Side plank hip thrusts 3 x 15

Paloff presses 2 x 30 sec 
Side plank pulses 2 x 15

W4/D4 Lower focus

W4/D5 Stretch + run

4-way scap	2 x 10
Lunge series 1 x 5
Run backward 1 x 100 yards
Bear crawl forwards 1 x 25 yards
Bear crawl backwards 1 x 25 yards
Crab walks forward & backwards 1 x 25 yards
Run 2.5 miles

Pair:
Pushup + rotation 4 x 10
Barbell rows 4 x 10

Pair:
Single-arm press 4 x 10
SA chest supported DB rows 4 x 10

Pair:
Single-arm shrugs 2 x 15
Reverse curls 2 x 10
Old school tricep kickbacks 2 x 12

Pair:
Front planks 4 x 90 seconds
Side planks 4 x 60 seconds
Reverse planks	 4 x 60 seconds

W5/D1 Upper focus

4 way Scap	1 x 10
Lunge Series 1 x 8
Run Backwards 1 x 100 yards
Bear Crawl Forwards 1 x 25 yards
Bear Crawl Backwards 1 x 25 yards
Straight Leg Bear Crawl Forwards & Backwards 1 x 25 yards

Pair:
Split squat jumps 4 x 12
Toe raises 4 x 20

Pair:
Goblet squats 5 x 15
Calf raises 5 x 10

Pair:
Single leg hip trusts 4 x 10
Back extensions 4 x 10

Pair:
Toe to bars 4 x 10
Windshield wipers 4 x 10

W5/D2 Lower focus

W5/D3 Upper focus

4 way scap 1 x 10
Lunge series 1 x 8	
Run backwards 1 x 100 yards	
Bear crawl forwards 1 x 25 yards	
Bear crawl backwards 1 x 25 yards

Pair:
Squat jumps 4 x 20
Calf raises 4 x 10

Pair:
Split squat jump 4 x 20
Single-leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 20
Side plank hip thrusts 3 x 15

Paloff presses 2 x 30 sec 
Side plank pulses 2 x 15

W5/D4 Lower focus

W5/D5 Stretch + run

This is my minimal equipment program. It is a mix of functional movements to get you in to great shape. 

Try it for a week and I bet you’ll feel incredible. If you love it, repeat it week after week and mix in exercises from my feed. 

Tag me gents, ask questions. Here for ya! ✊🏻✊🏻 Let’s go!

Min Equipment 5-WK

4-way scap	2 x 10
Lunge series 1 x 5
Run Backwards 1 x 100 yards 
Run 2.5 mile

Pair:
Pushup + rotation 4 x 10
Barbell rows 4 x 10

Pair:
Single-arm press 2 x 10
SA chest supported DB rows 2 x 10

Pair:
Single-arm shrugs 2 x 15
Reverse curls 2 x 10
Old school tricep kickbacks 2 x 12

Pair:
Front planks 2 x 30 seconds
Side planks 2 x 15 seconds
Reverse planks	 2 x 30 seconds

4 way Scap	1 x 10
Lunge Series 1 x 8
Run Backwards 1 x 100 yards

Pair:
Split squat jumps 4 x 6
Toe raises 4 x 10

Pair:
Goblet squats 5 x 10
Calf raises 5 x 10

Pair:
Single leg hip trusts 3 x 10
Back extensions 3 x 10

Pair:
Toe to bars 2 x 10
Windshield wipers 2 x 10

4-way Scap 2 x 10
Lunge Series 1 x 5
Run Backwards 1 x 100 yards	
Run 2.5 miles

Pair:
Circle pushups 4 x 10
Circle TRX rows 4 x 10

Pair:
Single arm press 2 x 10
Pullups (or eccentric) 2 x 10

Pair:
Overhead shrugs 2 x 15
Banded curls 2 x 10
Banded tricep extension 2 x 12

Pair:
Hip Ups 2 x 30 seconds
DB Situps 2 x 15 seconds

4 way scap 1 x 10
Lunge series 1 x 8	
Run backwards 1 x 100 yards	

Pair:
Squat jumps 4 x 10
Calf raises 4 x 10

Pair:
Split squat jump 4 x 10
Single-leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 10
Side plank hip thrusts 3 x 15

Paloff presses 2 x 30 sec 
Side plank pulses 2 x 15

4-way scap	
Lunge series	
Run backward	
1-mile run	

Pair:
Front planks 2 x 30 seconds
Side planks 2 x 15 seconds
Reverse Planks 2 x 30 seconds

1-mile run

Pair:
Toes to bar 2 x 10
Windshield wipers 2 x 10

W1/D5 Core focus

W1/D6 Stretch + run

W2/D5 Core focus

W2/D6 Stretch + run

4-way scap	2 x 10
Lunge series 1 x 5
Run Backwards 1 x 100 yards 
Run 2.5 mile

Pair:
Pushup + rotation 4 x 12
Barbell rows 4 x 12

Pair:
Single-arm press 2 x 12
SA chest supported DB rows 2 x 12

Pair:
Single-arm shrugs 2 x 15
Reverse curls 2 x 10
Old school tricep kickbacks 2 x 12

Pair:
Front planks 2 x 30 seconds
Side planks 2 x 15 seconds
Reverse planks	 2 x 30 seconds

4 way Scap	1 x 10
Lunge Series 1 x 8
Run Backwards 1 x 100 yards

Pair:
Split squat jumps 4 x 12
Toe raises 4 x 12

Pair:
Goblet squats 5 x 12
Calf raises 5 x 12

Pair:
Single leg hip trusts 3 x 10
Back extensions 3 x 10

Pair:
Toe to bars 2 x 10
Windshield wipers 2 x 10

4-way Scap 2 x 10
Lunge Series 1 x 5
Run Backwards 1 x 100 yards	
Run 2.5 miles

Pair:
Circle pushups 4 x 10
Circle TRX rows 4 x 10

Pair:
Single arm press 3 x 10
Pullups (or eccentric) 3 x 10

Pair:
Overhead shrugs 2 x 15
Banded curls 2 x 10
Banded tricep extension 2 x 12

Pair:
Hip Ups 3 x 30 seconds
DB Situps 3 x 15 seconds

4 way scap 1 x 10
Lunge series 1 x 8	
Run backwards 1 x 100 yards	

Pair:
Squat jumps 4 x 15
Calf raises 4 x 10

Pair:
Split squat jump 4 x 15
Single-leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 15
Side plank hip thrusts 3 x 15

Paloff presses 2 x 30 sec 
Side plank pulses 2 x 15

4-way scap	
Lunge series	
Run backward	
1-mile run	

Pair:
Front planks 3 x 30 seconds
Side planks 3 x 15 seconds
Reverse Planks 3 x 30 seconds

1-mile run

Pair:
Toes to bar 2 x 10
Windshield wipers 2 x 10

W3/D5 Core focus

W3/D6 Stretch + run

4-way scap	2 x 10
Lunge series 1 x 5
Run Backwards 1 x 100 yards 
Run 2.5 mile

Pair:
Pushup + rotation 4 x 12
Barbell rows 4 x 12

Pair:
Single-arm press 3 x 12
SA chest supported DB rows 3 x 12

Pair:
Single-arm shrugs 2 x 15
Reverse curls 2 x 10
Old school tricep kickbacks 2 x 12

Pair:
Front planks 2 x 30 seconds
Side planks 2 x 15 seconds
Reverse planks	 2 x 30 seconds

4 way Scap	1 x 10
Lunge Series 1 x 8
Run Backwards 1 x 100 yards

Pair:
Split squat jumps 4 x 12
Toe raises 4 x 15

Pair:
Goblet squats 5 x 15
Calf raises 5 x 15

Pair:
Single leg hip trusts 3 x 15
Back extensions 3 x 15

Pair:
Toe to bars 2 x 10
Windshield wipers 2 x 10

W4/D5 Core focus

W4/D6 Stretch + run

4-way scap	2 x 10
Lunge series 1 x 5
Run Backwards 1 x 100 yards 
Run 2.5 miles

Pair:
Pushup + rotation 4 x 20
Barbell rows 4 x 20

Pair:
Single-arm press 4 x 10
SA chest supported DB rows 4 x 10

Pair:
Single-arm shrugs 2 x 15
Reverse curls 2 x 10
Old school tricep kickbacks 2 x 12

Pair:
Front planks 2 x 30 seconds
Side planks 2 x 15 seconds
Reverse planks	 2 x 30 seconds

4 way Scap	1 x 10
Lunge Series 1 x 8
Run Backwards 1 x 100 yards

Pair:
Split squat jumps 4 x 12
Toe raises 4 x 15

Pair:
Goblet squats 5 x 15
Calf raises 5 x 15

Pair:
Single leg hip trusts 3 x 15
Back extensions 3 x 15

Pair:
Toe to bars 3 x 10
Windshield wipers 3 x 10

4-way Scap 2 x 10
Lunge Series 1 x 5
Run Backwards 1 x 100 yards	
Run 2.5 miles

Pair:
Circle pushups 4 x 10
Circle TRX rows 4 x 10

Pair:
Single arm press 4 x 10
Pullups (or eccentric) 4 x 10

Pair:
Overhead shrugs 2 x 15
Banded curls 2 x 10
Banded tricep extension 2 x 12

Pair:
Hip Ups 2 x 60 seconds
DB Situps 2 x 30 seconds

4 way scap 1 x 10
Lunge series 1 x 8	
Run backwards 1 x 100 yards	

Pair:
Squat jumps 4 x 20
Calf raises 4 x 10

Pair:
Split squat jump 4 x 20
Single-leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 10
Side plank hip thrusts 3 x 15

Paloff presses 2 x 30 sec 
Side plank pulses 2 x 15

4-way scap	
Lunge series	
Run backward	
1-mile run	

Pair:
Front planks 2 x 90 seconds
Side planks 2 x 30 seconds
Reverse Planks 2 x 60 seconds

1-mile run

Pair:
Toes to bar 2 x 10
Windshield wipers 2 x 10

W5/D5 Core focus

W5/D6 Stretch + run

This is my bodyweight program. It is a mix of strength and cardio exercises to get you in great shape. 

Try it for a week and I bet you’ll feel incredible. If you love it, repeat it week after week and mix in exercises from my feed. 

Tag me gents, ask questions. Here for ya! ✊🏻✊🏻 Let’s go!

Bodyweight 5-WK

4-way scap	2 x 10
Lunge series 1 x 5
Run backwards 1 x 100 yards
2.5 mile run	

Pair:
Pushup + rotation 4 x 10
Band pull 4 x 10

Pair:
Hindu pushups 2 x 10
Pullups ( or eccentric pull-ups) 2 x 10

Pair:
Handstand hold 2 x 30 seconds 
Band curl 2 x 15
Band tricep extension 2 x 15

Side plank 3 x 15 seconds
Reverse plank 3 x 30 seconds

4-way scap	1 x 10
Lunge series 1 x 8
Run backward 1 x 100 yards 

Pair:
Split squat jumps 4 x 6
Toe raises 4 x 10

Pair:
Squats 5 x 10
Calf raises 5 x 10

Pair:
Single leg hip thrusts 3 x 10
Back extensions 3 x 10

Toes to bar 2 x 10

4-way scap 2 x 10
Lunge series 1 x 5
Run backward 1 x 100 yards
2.5 mile run

Pair:
Circle pushups 4 x 10
Circle TRX rows 4 x 10

Pair:
Spiderman pushups 2 x 10
Pullups (or eccentric) 2 x 10

Pair:
TRX curls 2 x 10
TRX skull crushers 2 x 10

Pair:
Hip ups 2 x 30 seconds 
KB sit-ups 2 x 15 seconds

4-way scap 1 x 10
Lunge series 1 x 8
Run backwards 1 x 100 yards 

Pair:
Squat jumps 4 x 10
Calf raises 4 x 10

Pair:
Split squat lunges 4 x 10
Single leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 10
Side plank hip thrusts 3 x 15

Paloff presses 2 x 30 seconds

4-way scap	2 x 10
Lunge series 1 x 5
Run backwards 1 x 100 yards
2.5 mile run	

Pair:
Pushup + rotation 4 x 10
Band pull 4 x 10

Pair:
Hindu pushups 3 x 10
Pullups ( or eccentric pull-ups) 3 x 10

Pair:
Handstand hold 2 x 30 seconds 
Band curl 2 x 15
Band tricep extension 2 x 15

Side plank 3 x 15 seconds
Reverse plank 3 x 30 seconds

4-way scap	1 x 10
Lunge series 1 x 8
Run backward 1 x 100 yards 

Pair:
Split squat jumps 4 x 6
Toe raises 4 x 10

Pair:
Squats 5 x 15
Calf raises 5 x 10

Pair:
Single leg hip thrusts 3 x 15
Back extensions 3 x 10

Toes to bar 2 x 10

4-way scap	2 x 10
Lunge series 1 x 5
Run backwards 1 x 100 yards
2.5 mile run	

Pair:
Pushup + rotation 4 x 10
Band pull 4 x 10

Pair:
Hindu pushups 3 x 10
Pullups ( or eccentric pull-ups) 3 x 10

Pair:
Handstand hold 2 x 30 seconds 
Band curl 2 x 15
Band tricep extension 2 x 15

Side plank 3 x 30 seconds
Reverse plank 3 x 30 seconds

4-way scap	1 x 10
Lunge series 1 x 8
Run backward 1 x 100 yards 

Pair:
Split squat jumps 4 x 6
Toe raises 4 x 10

Pair:
Squats 5 x 20
Calf raises 5 x 10

Pair:
Single leg hip thrusts 3 x 20
Back extensions 3 x 10

Toes to bar 2 x 10

4-way scap 1 x 10
Lunge series 1 x 8
Run backwards 1 x 100 yards 

Pair:
Squat jumps 4 x 10
Calf raises 4 x 10

Pair:
Split squat lunges 4 x 10
Single leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 10
Side plank hip thrusts 3 x 15

Paloff presses 3 x 30 seconds

4-way scap	2 x 10
Lunge series 1 x 5
Run backwards 1 x 100 yards
2.5 mile run	

Pair:
Pushup + rotation 4 x 10
Band pull 4 x 10

Pair:
Hindu pushups 2 x 10
Pullups ( or eccentric pull-ups) 2 x 10

Pair:
Handstand hold 2 x 30 seconds 
Band curl 2 x 15
Band tricep extension 2 x 15

Side plank 4 x 60 seconds
Reverse plank 4 x 30 seconds

4-way scap	1 x 10
Lunge series 1 x 8
Run backward 1 x 100 yards 

Pair:
Split squat jumps 4 x 6
Toe raises 4 x 10

Pair:
Squats 5 x 20
Calf raises 5 x 10

Pair:
Single leg hip thrusts 3 x 20
Back extensions 3 x 10

Toes to bar 2 x 20

4-way scap 1 x 10
Lunge series 1 x 8
Run backwards 1 x 100 yards 

Pair:
Squat jumps 4 x 10
Calf raises 4 x 10

Pair:
Split squat lunges 4 x 10
Single leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 10
Side plank hip thrusts 3 x 15

Paloff presses 4 x 30 seconds

Looking for a great upper body training session? Check out the workouts here.

Upper Body

Run 2 miles
Cable flys 4 x 20
Close grip DB press 4 x 15
Incline DB press 4 x 15
Incline pushups 4 x 15
Pushups 4 x 15

Circuit:
Around the worlds 3 x 30 seconds 
Medicine ball crunch 3 x 30 seconds
Russian ball twists  3 x 30 seconds
V-ups  3 x 30 seconds

40-min push + abs

Run 1/2 mile 
Mountain climber twist 1 x 3 min
Back flys 4 x 12
Pullups 2 x as many as possible 
Superman 10 x 10

Ab circuit:
Lying oblique toe touch 3 x 30 seconds 
Lying half crunch 3 x 30 seconds 
Mountain climber 3 x 30 seconds

45-min pull + abs

Run 1 mile 
Incline DB press 4 x 12
Close grip incline press 3 x 12
Alternating DB press 3 x 12
Incline pushups 3 x 15
Cable fly’s 3 x 20
Rb burn out 3 x 25

50-min push + run

Run 1 mile
Wide grip pull-ups 4 x 15
Deadlifts 4 x 10
Cable pull downs 4 x 25
Band pull aparts 4 x 25
Yoga ball rows 4 x 25
Rear DB fly 4 x 15
Plank pulls 3 x 20

60-min pull + run

Run 1 mile
Pushups 4 x 15
Incline DB press 4 x 12
Close grip incline press 4 x 12
Alternating DB press 3 x 12
Incline pushups 3 x 15
Cable flys 3 x 20
RB burnout 3 x 25

50-min push

Run 1 mile
Pullups 4 x 12 
RB squat and press 3 x 30
Supermans 3 x 30
DB row 4 x 20
Reverse grip pulldowns 4 x 12
Stair climbers 15 minutes

50-min pull + stairmaster

Run 1 mile 
Alternating incline DB press 4 x 15
Wide grip pullups 4 x 15
Cable fly’s 4 x 20
Yoga ball rows 4 x 20
Close grip DB press 4 x 15
Plate push 4 x 20

40-min push + pull

Run 5 miles
DB rows 3 x 20
Single arm plank rope 4 x 45 seconds 
Pullups 4 x 12
Reverse grip pull downs 4 x 15
Bicycle swipes 4 x 20
Weighted planks 3 x 45 seconds 
V-ups 4 x 15

60-min pull + long run

Run 1 mile
Cable fly’s 4 x 20
Alternating incline DB press 4 x 15 
Handstand holds 4 x 30
DB press/leg lever 4 x 12
Medicine ball push-up 4 x 20

Finisher:
Wall pushups 4 x 15
Around the worlds 4 x 20
Squat to press 4 x 20

40-min push + finisher

Run 1 mile 
Pushups 3 x 15
Ball slams 3 x 30 seconds 
DB bench 4 x 12
Single arm plank row 4 x 15
Curl/press 3 x 20
RB tricep extension 3 x 20
RB tricep pushdown 3 x 20
Jump rope 1 x 10 minutes

45-min push + pull + jump rope

Looking for a great lower body training session? Check out the workouts here.

Lower Body

Run 2 miles
Bench squat 4 x 15
Side squat 3 x 15
Split squats 3 x 15
Step up 3 x 15

HIIT:
Animal move 45 seconds 
Jump rope 1 min
Around the worlds 30 seconds
Ball throw 30 seconds

60-min lower body + HIIT

Run 1 mile
Bench squat 4 x 15
Bosu side lunges 4 x 25
High jump single leg land 3 x 15

Leg burner:
RB squat to press 4 x 30 seconds 
Jump squat 4 x 20 seconds 
Squat to knees 4 x 20 seconds 

RB stair master 4 x 30 seconds

50-min cardio + leg burner

Run 1 mile
Bench squats 4 x 12
Single leg press 4 x 12
Step ups 4 x 12
RDL’s 4 x 12
Bench hops 3 x 1 minite

30-min lower body

Jog 10 minutes 
Squats 4 x 12
RDL 4 x 6
Burpees 4 x 15
Walking lunges 4 x 10

HIIT:
Stairclimber 3 x 30 seconds 
Jump rope 3 x 30 seconds
Mountain climbers 3 x 30 seconds

45-min lower body + HIIT

Misery run 3 x 1 minute 
Bench squat 4 x 12
Single leg press 4 x 12
Bench hops 3 x 1 minute 
Step ups 4 x 12
RDL’s 4 x 12
V-ups 3 x 20
Around the worlds 3 x 1 minute

30-min lower body + run

Run 2 miles
Assault bike 4 x 15 calories
Squat to knees 3 x 30 seconds 

Circuit:
V-ups 4 x 1 min
Russian twists 4 x 1 min
Strict crunches 4 x 1 min
Incline crunches 4 x 1 min
Heal taps 4 x 1 min

30-min abs

Run 1/2 mile

Circuit:
Shoulder taps 4 x 30
Bicycle crunch 4 x 20 
Knee to elbow tall planks 4 x 24

Jump rope 4 minutes

20-min ab circuit + burnout

- Navy seal crunch 4 x 30 seconds 
- V-ups 4 x 30 seconds 
- Side to side 3 x 35 seconds 
- Hanging leg raises 3 x 12 reps

15-min bodyweight abs

Bicycle extensions 4 x 30
Alternating single leg v-ups 4 x 25
Lying half-crunch 4 x 20
Jump rope 4 minutes

10-min abs + jump rope

Run 1 mile
Burpees 1 x 100

Circuit:
Around the worlds 4 x 1 min
Flutter claps 4 x 1 min
Toe touches 4 x 1 min

Intense cardio + abs

Weighted planks 4 x 45 
Bicycle swipes 4 x 30
Decline bench situps 4 x 20
Yoga ball plank 4 x 30
Side to sides 4 x 20

20-min obliques

Run 1 mile
Assault bike 50 calories 
Deep sit-ups x russian twists 3 x 12
Hammer curl/press 4 x 20
Leg raises 3 x 30
V-ups 1 x 100

30-min cardio + abs

HIIT

Time to burn fat and sweat! All you need is 45 min today.

20-min HIIT

This workout will be the most difficult one thus far. I have put together a full body Crusher that will have you aching all over. Push through the pain and sweat a lot. Try to beat your times and be faster for the weeks to come. This is the last day of the challenge. Push yourself. Move faster, be stronger, and give it everything you got.

30-min HIIT

This workout requires nothing but a medicine ball. Pick a weight you can use the entire circuit. You are working for 30 min straight non stop.

Medball Circuit

This workout will be the most difficult one thus far. I have put together a full body Crusher that will have you aching all over. Push through the pain and sweat a lot. Try to beat your times and be faster for the weeks to come.

50-min HIIT (calorie killer)

Mile + Med-ball Circuit

Let’s burn some calories. This HIIT workout will have you drenched in sweat when you are done with this. Please take minimal breaks!

40-min HIIT

Cardio-HIIT (calorie killer)

Full-body HIIT

What’s up guys welcome to the 4 week Shred Program. This plan was developed to help you get back into shape. In just 4 weeks with proper training and diet you can be back and shape. My workouts are my exact training style and how I stay shredded year round. This program will help you develop a habit of going to the gym. On your “OFF” days I recommend still going to the gym and just walking or going on the stair master for 20-30 min just to get extra cardio in. You will be running 1 mile everyday

4-WK Shred Program

This workout should be done everyday either in the mornings, during your workouts, or right before you go to bed. It will take 10 min and really shred up your core.

ABs EVERYDAY

Welcome to the first day of your new program! To start we are going to just get the body moving and adjusted to working out. The exercises are very basic level to help you gradually progress overtime.

W1/D1: Full Body

Legs are so important to a proper workout program. I work my legs at least 2-3x per week. Most of my training style involves explosive leg movements and strength training.

W1/D2: Leg Day

What’s up guys glad your sticking around for day 3. Today we are hitting all upper body movements.

W1/D3: Upper Body

Day 4 we are hitting a full body HIIT workout. Toughest day in the program thus far so be prepared to sweat a lot!

W1/D4: Full Body & HIIT

Welcome to week 2 this workout is dominantly a push workout. Warm up those shoulders and let’s get to it! You are doing 10 min of abs at the end also.

W2/D5: Push Day

Here we go, our first back dominant day. Building out a strong back has so many benefits including better posture.

W2/D6: Back Day

Don’t skip leg day! You need them to jump higher and run faster. Legs overall will support the rest of your body to grow and progress.

W2/D7: Legs!

Big arm day to build the guns. Really squeeze the biceps and triceps during each rep to ensure you are getting the absolute most out of your workout.

W2/D8: Arms/Abs

W2/D9: HIIT

Week 3 is similar to week 2. You need to see progress and repetition to know wether or not you are improving your strength.

W3/D10: Push Day

Again try to increase the weight this week or the number of reps you are performing. We are looking to gain strength!

W3/D11: Pull Day

Once again similar to last week but increase your weights this time. Your legs are able to overload more quickly than any other muscle group.

W3/D12: Legs!

Same thing but for your arms try to increase the reps. So if you are doing 15 reps try 20 with the same weight.

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