- Up and down flutter kicks 3 x 30 sec
- Lateral crunch 3 x 30 sec
- Pike + knee to elbow 3 x 30 sec
- Side to side 3 x 30 sec
- Pushups with your arms extended 3 x 30 sec

Core burn 🔥

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

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

Latest

What’s up guys welcome to the 4 week "Be an Athlete" program. This plan was developed to help you get you in to athletes shape. In just 4 weeks with proper training and diet you will see notable differences . 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. Let's get it!

Be An Athlete Part 1

*Brush your teeth with non dominant hand - every morning 

- Ankle rotations (5 variations)  x 10 of each
- Stretching routine (Wrists, cowboy, leg swings, lateral swings, knee to chest, worlds best stretch)
- 100 yard strides  x 8
- 100 yard reverse bear crawl  x 1
- Tennis ball hand eye coordination  x 200 wall taps, 100 each side
- Jump rope  x 5 min, every time you mess up (3 pushups) 
- Calf raises 30 x 4

W1/D1

*Brush your teeth with non dominant hand - every morning 

- Ankle rations (5 variations) 10/10/10/10/10
- Stretching routine (Wrists, cowboy, leg swings, lateral swings, knee to chest, worlds best stretch)
- 20 yard backpedal to spirit 20 yard backpedal 
- 200 yard bear crawl	
- Tennis ball hand eye coordination 200 wall taps, 100 each side
- Hand stand wall holds 20 seconds on 20 seconds off x 10
- Scapula pushups 	20 x 5 
- Jump rope  5 min, every time you mess up (3 pushups) 
- Calf raises 30 x 4

W1/D2

*Brush your teeth with non dominant hand - every morning 

- Ankle rations (5 variations)  x 10/10/10/10/10
- Stretching routine (Wrists, cowboy, leg swings, lateral swings, knee to chest, worlds best stretch)
- Lateral jumps x 25 left 25 right x 4
- High jump to single leg landing / balance	6 each side x 4 
- Tennis ball hand eye coordination  x 200 wall taps, 100 each side
- Chest sprints	(Start on your stomach at the starting Line, sprint 40 yards) - Walk back and repeat, walking back is the rest x 12
- Open the hips x 6 each side, add step x 2 
- Jump rope 10 min, every time you mess up (3 pushups) 
- Calf raises 30 x 4

W1/D3

*Brush your teeth with non dominant hand - every morning 

- Ankle rotations (5 variations)  x 10/10/10/10/10
- Stretching routine (Wrists, cowboy, leg swings, lateral swings, knee to chest, worlds best stretch)
- Band work (lateral) 20 x 3
- Band work (j lo) 20 x 3
- Band work (the dance) 20 x 3
- Tennis ball hand eye coordination  200 wall taps, 100 each side chest sprints 
- Fire hydrant  20 x 4
- Light 2 mile jog  x 9 min pace

W1/D4

*Brush your teeth with non dominant hand 	Every morning 

- Ankle rations (5 Variations) 10/10/10/10/10
- Stretching routine (Wrists, cowboy, leg swings, lateral swings, knee to chest, worlds best stretch)
- Single leg uphill 40ish yards	x 4 each side (8 total) 
- Tennis ball hand eye coordination 200 wall taps, 100 each side chest sprints	(Start on your stomach at the starting Line, sprint 40 yards. Walk back and repeat, walking back is the rest. x 12)
- High plank  x 1 min 
- Side plank neck turn  x 30 sec each side 
- Low plank x 2 min

W1/D5

*Brush your teeth with non dominant hand - every morning 

- Ankle rations (5 Variations) 10/10/10/10/10
- Stretching routine (Wrists, cowboy, leg swings, lateral swings, knee to chest, worlds best stretch)
- Run 2 miles on your toes  8- 10 min pace

W1/D6

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

W2/D6

W3/D1

W3/D2

W3/D3

W3/D4

W3/D5

W3/D6

W4/D1

W4/D2

W4/D3

W4/D4

W4/D5

W4/D6

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This program is designed to get you shredded. It's four weeks of intense workouts with a few tests placed throughout. Buckle up this is going to get spicy.

Shred 2.0

-1 mile run (warm up )
-10-1 pushup ladder with a 1-10 pull up ladder 
-Death by burpee
-1 mile run (cool down)

1 mile run warm up 
21 burpees - 100m run 
18 burpees - 200m run
15 burpees - 300m run
12 Burpees - 400m run 
4 minutes rest and repeat in reverse order

1 Mile run ( warm up )
5 handstand pushups
10 pull- ups
15 pushups 
200m run 
Done for 10 rounds 
10 minute max rep sit up

1 mile run warm up 
Bodyweight squat 50-40-30-20-10 
2 minute FLR 
Walking lunges 50 -40-30-20-10 each leg 
3 minute FLR
Bodyweight calf raise 50-40-30-20-10
2 minute FLR 
1 mile run (cool down)

1 Mile run (warm up)

5x 
10 pull-ups
100m run
15 push-ups
200m run 
20 sit-ups
300m run 
25 crunches or leg raises 
400m Run

Choose a day of choice from the 66 days of abs workout to complete on this day

1 mile run ( warm up )
100 burpees
90 sit ups 
80 bw squats 
70 push-ups
60 lunges (each leg)
50 pull ups
40 box jumps 
30 deck squats
20  wall burpees
10 man - makers

1 Mile run (warm up)
This workout is done for time: Rest as little as possible while maintaining safety 
25 pull-ups
50 push-ups
50 box jumps
50 dumbbell clean & press
50 leg raises
50 butterfly sit-ups
25 pull-ups

1 mile run ( cool down )

1 mile run ( warm up ) 
10 minute max rep of : Rest 2 minutes between exercises 
Bodyweight squats
Push-ups
Sit-ups 
Pull- ups
1 Mile run ( cool down)

1 mile run 

5 walking lunges
5 pushups
Repeat until you have completed 300 reps of each 

1 Mile run ( cool down)

1 mile run ( warm up)

:30 work :30 rest x 6 rounds 
Fog hops 
Push- ups
Jump lunges 
Burpees

1 mile run (cool down)

Pick an ab workout from 66 days of abs routine ( different from last week)

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	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

W1/D2 Lower focus

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

W1/D3 Upper focus

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

W1/D1 Upper focus

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

W1/D4 Lower focus

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/D1 Upper focus

W2/D2 Lower focus

W2/D3 Upper focus

W2/D4 Lower focus

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

W3/D1 Upper focus

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

W3/D2 Lower focus

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

W3/D3 Upper focus

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

W3/D4 Lower focus

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

W4/D1 Upper focus

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/D2 Lower focus

W4/D3 Upper focus

W4/D4 Lower focus

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

W5/D1 Upper focus

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

W5/D2 Lower focus

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

W5/D3 Upper focus

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

W5/D4 Lower focus

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

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

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

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

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

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/D7

W2/D7

W3/D7

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

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 1.0

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

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

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.

W3/D13: ARMS & ABS

Really pick it up today. Push your limits and beat your times from last week.

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