Category: Daily Workout

CHEST & BACK

12/3/2018

0 Comments

STATION 1
(4 SETS OR AS MANY SETS POSSIBLE IN 1O MINUTES)

Barbell Bench Press 16r
Push-Up w/ Front Raise 16r
Box Jumps 15r

STATION 2 (10 ROUNDS)

10 Lateral Raises and 10 Ball Slams in :60 sec

STATION 3
(4 SETS OR AS MANY SETS POSSIBLE IN 1O MINUTES)

EZ-Bar Up Right Rows 16r
Ring Rows 16r
Rope Pulls 4r or 15 Burpees

STATION 4 (5 ROUNDS)

150 m Row in :60 sec
Dips 15r in :60 sec

BURN(out)

Set an ongoing timer for :30 sec of working time and :10 sec of res

2 Burpees in :30 sec
Rest :10 sec
4 Burpees in :30 sec
Rest :10 sec
6 Burpees in :30 sec
Rest :10 sec
8 Burpees in :30 sec
Rest :10 sec
10 Burpees in :30 sec
Rest :10 sec
12 Burpees in :30 sec
Rest :10 sec

Keep repeating until you can no longer complete the set amount of burpees in :30 sec

0 Comments

BURN

11/27/2018

0 Comments

WARM-UP (3 SETS)

Inch Worm w/ Alternating Froggers :45 sec
Jumping Jacks :45 sec

CIRCUIT 1 (4 SETS)

Standing Dumbbell Shoulder Press 12r
Push-Ups 12r
Air Squats 24r

CIRCUIT 2 (8 minute EMOM)

10 Thrusters and 5 Burpees every minute

CIRCUIT 3 (4 SETS)

Lateral Raises 16r
Pulse Lunges 16r per leg

CIRCUIT 4 (3 SETS)

Arm and Leg Raise Plank 12r per side
Butterfly Sit-Ups 12r

0 Comments

CHEST AND BACK

11/26/2018

0 Comments

STATION 1

Incline Barbell Bench Press 16r
Single Arm Dumbbell Rows 16r per side
Up Downs 15r

STATION 2 (BURN)

Push-Ups w/ Row 10r in :60 sec
V-Ups 10r then Plank with the remaining time in the minute

STATION 3

Dumbbell Bench Press 16r
Dips 16r
Rope Pulls 4r

STATION 4

Pendlay Rows 16r
Burpees 15r

BURNout (10 minute EMOM)

Begin each minute with 5 Burpees then
Perform as many Woodchops with the remaining time in the minute
Workout is complete when you reach 150r of Woodchops

0 Comments

CHEST AND BACK

11/20/2018

0 Comments

STATION 1

Incline Barbell Bench Press 16r
Dips 16r
Rope Pulls 4r

STATION 2

150m Row in :60 sec
Push-Ups 15r in :60 sec

STATION 3

VBar Back Rows 16r
Dumbbell Hammer Curls 16r
Burpees 10r

STATION 4

EZ-Bar 5-15 Curls
Butterfly Sit-ups 10r

STATION 5

Incline Dumbbell Chest Flyes 16r
Dumbbell Romanian Deadlifts 16r
Plank :30 sec

0 Comments

BURN

11/20/2018

0 Comments

WARM-UP (3 SETS)

:45 sec row
Inch Worm :45 sec
T Push-Ups :45 sec

CIRCUIT 1 (7 SETS)

Squat Hold :15 sec
Thrusters 10r in :45 sec

CIRCUIT 2 (4 SETS)

Push-Ups w/ Row 12r
Butterfly Sit-Ups 12r

CIRCUIT 3 (5 SETS) PARTNER WORKOUT

Burpees 10r
Plank until partner finishes Burpees

CIRCUIT 4

Ab Rollouts 10r in :30 sec
Air Squats 15r in :30 sec

0 Comments

BURN

11/15/2018

0 Comments

WARM-UP (3 SETS)

:45 sec Row
:45 sec Inch Worm w/ Alternating Frogger

CIRCUIT 1 (4 SETS)

Push-ups w/ Row 12r
Air Squats 30r

CIRCUIT 2 (1 SET)

5 minutes to complete 50 Burpees

CIRCUIT 3 (4 SETS)

Dumbbell Back Rows w/ Back Extension 12r
Jumping Jacks 50r

CIRCUIT 4 (5 SETS)

Plank :20 sec
Butterfly Sit-ups 10r in :45 sec

0 Comments

LEGS AND SHOULDERS

11/14/2018

0 Comments

STATION 1

Barbell Back Squats 16r
Thrusters 16r
Calf Raises 20r

STATION 2

Air Squats 30r in :60 sec
Burpees 7r in :60 sec

STATION 3

Seated Arnolds 16r
Lateral Raises 16r
Box Jumps 15r

STATION 4

EZ-Bar Split Lunges 16r per Leg
EZ-Bar Up Right Rows 16r
Sciccor Jumps 30r

BURNout

Jumping Squats 20r then. Perform as many Burpees with the reamaining time in the minute. Workout is complete when you reach a total of 50r of Burpees.

0 Comments

BURN

11/13/2018

0 Comments

WARM-UP

:45 sec Row
:45 sec Inch Worms
:45 sec Alternating Froggers

CIRCUIT 1 (5 SETS)

Dumbbell Romanian Deadlifts 15r
Air Squats 30r

CIRCUIT 2 (8x EMOM)

5 Burpees and 10 push-ups every minute

CIRCUIT 3 (3 SETS)

Dumbbell Lateral Raise to Hammer Front Raises 10r
Butterfly Sit-ups 10r

CIRCUIT 4 (1 SET)

Dumbbell Turkish Get-Ups 15r per side

0 Comments

BURN

11/8/2018

0 Comments

WARM-UP (3 SETS)

Inch Worm 1or
Alternating Froggers 10r
Jumping Jacks 30r

CIRCUIT 1 (3 SETS)

Pushups w/ Row 12r
Burpees 12r

CIRCUIT 2 (4 SETS)

Pulse Lunge w/ Lateral Raise at the bottom 8r per leg
Knee Tucks 16r

CIRCUIT 3 (8 SETS)

Jumping Squats 20r in :45 sec

**Rest is the remaining time in the :45 sec

CIRCUIT 4 (1 SET)

Dumbbell Turkish Getups 20r per side

0 Comments

LEGS AND SHOULDERS

11/7/2018

0 Comments

STATION 1

Barbell Back Squats 16r
Calf Raises 30r
Lateral Raises 20r

STATION 2

5 Burpees and 15 Air Squats every minute for 10 minutes

STATION 3

Seated Dumbbell Shoulder Press 16r
Box Jumps 10r
V-Ups 15r

STATION 4

EZ-Bar Split Lunges 10r per leg
Standing Dumbbbell Arnolds 16r
Scissor Jumps 30r

BURNout

Squat Hold :20 sec
Air Squats :40 sec
Repeat until your complete a total of 300r of Air Squats

0 Comments

<<Previous

STATION 1(4 SETS OR AS MANY SETS POSSIBLE IN 1O MINUTES)

STATION 2 (10 ROUNDS)

STATION 3 ​​(4 SETS OR AS MANY SETS POSSIBLE IN 1O MINUTES)

STATION 4 (5 ROUNDS)

BURN(out)

WARM-UP (3 SETS)

CIRCUIT 1 (4 SETS)

CIRCUIT 2 (8 minute EMOM)

CIRCUIT 3 (4 SETS)

CIRCUIT 4 (3 SETS)

STATION 1

STATION 2 (BURN)

STATION 3

STATION 4

BURNout (10 minute EMOM)

STATION 1

STATION 2

STATION 3

STATION 4

STATION 5

WARM-UP (3 SETS)

CIRCUIT 1 (7 SETS)

CIRCUIT 2 (4 SETS)

CIRCUIT 3 (5 SETS) PARTNER WORKOUT

CIRCUIT 4

WARM-UP (3 SETS)

CIRCUIT 1 (4 SETS)

CIRCUIT 2 (1 SET)

CIRCUIT 3 (4 SETS)

CIRCUIT 4 (5 SETS)

STATION 1

STATION 2

STATION 3

STATION 4

BURNout

WARM-UP

CIRCUIT 1 (5 SETS)

CIRCUIT 2 (8x EMOM)

CIRCUIT 3 (3 SETS)

CIRCUIT 4 (1 SET)

WARM-UP (3 SETS)

CIRCUIT 1 (3 SETS)

CIRCUIT 2 (4 SETS)

CIRCUIT 3 (8 SETS)

CIRCUIT 4 (1 SET)

STATION 1

STATION 2

STATION 3

STATION 4

BURNout

Miguel DelgadoUF Master Trainer

Archives

Categories

PROGRAMS

CLASSES

OTHER STUFF...

STATION 1
(4 SETS OR AS MANY SETS POSSIBLE IN 1O MINUTES)

STATION 3
(4 SETS OR AS MANY SETS POSSIBLE IN 1O MINUTES)

Miguel Delgado
UF Master Trainer