Workouts

Training WORKOUTS

Whether you are a veteran competitor, a beginner or advanced lifter, incorporating one of these conditioning workouts each week will add endurance, strength, fat loss, and if nothing else variety to your lifting routine.

Abbreviations:
  • DB – Dumbbells
  • ss – Super Sets

WORKOUT  1

  • Jogging-Treadmill 10min run
  • ROPE JUMPING - 6 sets of 1 minute
  • BOX JUMP-6 sets of 20 rep
  • ROPE JUMPING - 6 sets of 1 minute ss DB step ups 6 sets of 15 reps per leg
  • SPRINTS 6 sets of 1 minute ss CRUNCHES 6 sets of 1 minute
  • Stationary bike - 6 sets of 1 minute ss Good Mornings 6 x 20reps 

WORKOUT 2

  • Stairmaster -10 minutes
  • ROPE JUMPING - 3 sets of 100 reps
  • BODYWEIGHT SQUAT – 3x30reps
  • Sit ups 4x30 ss Glute focused Back extensions 4x20
  • Bike 10 mins

WORKOUT 3

  • Running treadmill uphill 3km
  • AB PIKES - 50 reps
  • Pull ups 50 reps

WORKOUT 4

  • Stairs or stepper 15 mins
  • BARBELL CURL - 4 x 25 ss Tricep kickback 4 x 25
  • Rope Jumping 6 mins
  • Side Lateral Raise 4 x 25 ss Seated Barbell Military Press 4x25
  • Rope Jumping 6 mins
  • Weighted Crunches 4 x 25 ss AB ROLLER 4x 15 reps
  • Hanging Leg Raise 4x15

WORKOUT 5

  • RUNNING, TREADMILL 15 minutes
  • PULLUPS done as 10 sets first set 10 then 9, then 8 and so on 7, 6, 5, 4, 3, 2, 1 reps
  • PUSHUPS same as above 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
  • RUNNING, TREADMILL 7-8 minutes
  • Ab roller 50 reps
  • PUSHUPS - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
  • Pullups same as above
  • Running, Treadmill – 10 mins
  • Ab roller 50 reps

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