Here’s a 30 minute beach workout I did in Dubai. if you can’t do the handstand walks then hold a handstand against the wall.
good luck, make sure to message me if you have any questions. Also tag me in your Instagram aftermath

30 Minute Workout (Dubai)

Try this challenge for time! 
Run, row, bike, ring push-ups, weighted sit ups!

Morning Shred Challenge

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

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

Latest

Welcome to 66 days of abs. I trained to bear crawl a marathon and naturally implemented these exercises into my life. I am not going to make you bear crawl for 66 days but I am going to share my 66 days of ab workouts that I do on a weekly basis. By the end of 66 days, the goal is to have an ab workout that you can implement into your life forever.

66 Days of Abs

Run 2.5 miles 

High plank 3:00 min.
Toe taps 200
Knee taps 100 
Side plank pulse  2 x 1:00 min. 
Flutter kicks 4 x :30 sec

W1/D1

Run 2 miles

Wall sit-ups 2 x 50 
Navy seal sit-ups  50 each side 
Laying knee tuck 100
Knee tuck 4 x 25

W1/D2

Sprints 12 x :20 sec.

Crunches 4 x 50 
Hollow hold 4 x :20 sec
Single leg V-up 100 
Side plank pulses 2 x 1 min.
Count 1-10 x 2

W1/D3

Run 3 miles 

Wall sit-ups 4 x 15
Low plank  4 minutes
V-ups 100 
Plank side pulses 2 x 1 minute 
Crunch side to side 200

W1/D4

Sprint 12 x :20 sec

Side plank pulse 4 x 30 sec. 
Hollow hold 4 x :20 sec. 
Flutter kicks 2 minutes 
High plank 5 minutes

W1/D5

W1/D6

W1/D7

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

W2/D6

W2/D7

W3/D1

W3/D2

W3/D3

W3/D4

W3/D5

W3/D6

W3/D7

W4/D1

W4/D2

W4/D3

W4/D4

W4/D5

W4/D6

W4/D7

W5/D1

W5/D2

W5/D3

W5/D4

W5/D5

W5/D6

W5/D7

W6/D1

W6/D2

W6/D3

W6/D4

W6/D5

W6/D6

W6/D7

W7/D1

W7/D2

W7/D3

W7/D4

W7/D5

W7/D6

W7/D7

W8/D1

W8/D2

W8/D3

W8/D4

W8/D5

W8/D6

W8/D7

W9/D1

W9/D2

W9/D3

W9/D4

W9/D5

W9/D6

W9/D7

W10/D1

W10/D2

W10/D3

W10/D4

W10/D5

W10/D6

W10/D7

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 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:
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 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:
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

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workouts from your
home or gym

Follow my workouts
from your home or gym

My Playbook programs

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Follow myworkouts from yourhome or gym

Follow my workoutsfrom your home or gym