Blog Archives - UNDERGROUND STRONG

BURN- Shoulders & Cardio

7/25/2017

WARM UP (3 SETS)

Rear Delt Flyes 12r
Push Ups 12r
Up Downs 12r

CIRCUIT 1 (4 SETS)

Lateral Raises :45 sec
Quick Feet :45 sec (RED ZONE)

CIRCUIT 2 (6 SETS)

High Knees :60 sec (RED ZONE)
Once you hit the RED ZONE in that minute, rest the remaining seconds left in that minute.

CIRCUIT 3 (4 SETS)

Bus Drivers :45 sec
Ab Rollouts :45 sec

CIRCUIT 4 (5 SETS)

Angry Cat :30 sec
Plank :30 sec

CIRCUIT 5 (6 SETS)

Begin a :60 sec round w/ 5 Burpees
Perform as many mountain climbers needed to get to RED ZONE

CHEST & BACK

7/24/2017

CIRCUIT 1 (3 SETS)

Incline Barbell Bench Press 12r
Ring Rows :30 sec
High Knees :30 sec (RED ZONE)

CIRCUIT 2 (3 SETS)

Dumbbell Bench Press 12r
Push Ups w/ Row 12r
Up Downs :30 sec (RED ZONE)

CIRCUIT 3 (4 SETS)

V-Bar Back Rows 12r
Ball Slams :30 sec (RED ZONE)

CIRCUIT 4 (3 SETS)

Single Arm Dumbbell Back Rows 12r each
Kettlebell Swings 12r
200m Run

BURN STATION (6 ROUNDS x 2 MINUTES PER ROUND)

Woodchops 10r

THEN

Complete as many Burpees needed to get your heart rate to the RED ZONE
Rest with whatever time is left over from the 2 minutes.

BURN30- Arms and Abs

7/21/2017

WARM UP (4 SETS)

Shoulder Roll :30 sec
Jumping Jacks :30 sec

CIRCUIT 1 (4 SETS)

XBar or Curl Bar Curls :30 sec Heavy
XBar or Curl Bar Curls :30 sec Light
Frogger to Backpedal :30 sec (RED ZONE)

CIRCUIT 2 (4 SETS)

Narrow Push Ups :30 sec
Jack Knife Get Ups :45 sec

CIRCUIT 3 (4 SETS)

Hammer Curls w/ Dumbbell or Bands 16r
Kneeling Over Head Tricep Extensions 16r
Planks w/ Side Rock 16r

BURN 30- Back And Abs

7/20/2017

WARM UP (4 SETS)

Superman's 12r
Push Ups 12r
High Knees :30 sec

CIRCUIT 1 (5 SETS)

Plank :30 sec
Rest :15 sec

CIRCUIT 2 (4 SETS)

Single Arm Dumbbell Back Rows 12r per Arm
(2) Forward Lunges (3) Reverse Jumping Jacks :60 sec

CIRCUIT 3 (6 SETS)

Ball Slams :60 sec
Rest when Heart Rate Reaches (90% + RED)

CIRCUIT 4 (5 SETS)

Ring Rows or Bar Rows :30 sec
Up Down w/ Side Crunches :30 sec

BURN 30-SHOULDERS

7/18/2017

WARM UP (3 SETS)

Rear Delt Flyes 12r
Over Head Delt Flyes 12r
Up Downs 12r

CIRCUIT 1 (4 SETS)

Front Raise w/ Rotation 16r
(1) Broad Jump then (2) Reverse Lunges 10r

CIRCUIT 2 (4 SETS)

Lateral Raises :45 sec
Rest :45 sec

CIRCUIT 3 (4 SETS)

Up Right Rows 12r
Broad Jump then Back Peddle to Starting Position 15r

CIRCUIT 4 (8 SETS)

High Knees :30 sec
Rest :30 sec

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