Full Body Blast

Warm up: 5 min on rowing machine

Interval training:

Row for 5 min with a 10 sec sprint/50 sec easy rowing.

For the following exercises, walk back to start as your rest:

Bear crawl: 100 ft.

Backward bear crawl: 100 ft

Crab walk: 100 ft

Burpee broad jump: 100 ft

Mountain climbers: 1 min

Bird dog pose: 1 min

Burpee broad jumps: 1 min

Pull-ups: 3 reps x 7 sets

Push-ups: 3 reps x 5 sets

Barbell Workout

Do all of the following without resting or setting the bar down.

Do 1 set of 5 reps at 33% max weight

Do 1 set of 5 reps at 43% max weight

Do 5 reps x 4 sets at 50% max weight

Do 5 reps x 4 sets at 66% max weight

Romanian Deadlift

Bentover Row

Reverse Curl

Push Press

Squat

Cool down: 5 min of light medicine ball throw.

Abs & Arms Circuit

Push–ups: 30 sec

Planks: 30 sec

Rest for 1 min, then repeat exercises for a total of 3 sets.

Quick Full-Body Circuit: repeat 2-3x

Squats

Deadlifts

Pull-ups

Medicine ball throws

Caio intervals: rd2 min sprint/ 2 min rest.