Tough Skin

The key to this workout is this: if you want to add muscle-do heavier weight with the reps provided...if you want to tone use lighter weight and perform more reps for each exercise.  Go through as many times as you can in 25 minutes.  The only way for you to get better is to push yourself!

Use dumbbells if you need...



5 Overhead Squats

8 Inverted Rows

4 Bench Step Downs (each leg)
*just tap your heel, then come right back up.  Don't put all of your weight on the ground!

5 Standing Shoulder Press

10 Power to the People (each side)

FINISHER: 5- 1 minute planks

Century Club 3

Do each exercise 100 times before you move on to the next.  Take breaks when you need to but finish as quickly as possible. 

Floor Wipers

Box Jumps

DB Swing

Situps

Pushups

Wall Ball

Burpees

Shredded Month 1

Month 1

Sun

Mon

Tue

Wed

Thu

Fri

Sat

1 4 Rounds of Throwdown

2 1 Mile Run/15 30yd sprints

3 Around the World

4 30 minute cardio

5 Double Barrel

6 30 min jog/sprint

7 REST

8 Tricycl3

9 35 min walk/jog

10 Bustin' Your Hump Day

11 Run 2 miles/ Sprint10x50yds

12 Get Heavy

13 Guys Ladies

14 REST

15 20/20

16 30 min interval cardio

17 Enter Turmoil

18 Jog 2 miles

19 Cinco

20 100x Pushups/ Situps & 30 min Cardio

21 REST

22 Pull. Up.

23 100 JumpingJacks  20 min cardio intervals

24 DisTresS

25 Get Out

26 Down to the Core

27 REST

28 20 min interval cardio

29 Friday the 13th

30 20 50 yd sprints

31 Century Club 3

32 1 mile for time (twice)

33 Tough Skin

34 Free day-do a workout you enjoy

Get Out

If you can get outside, try this one.  We spread the exercises around a course that ends up being about a 1.3 miles.  We did each exercise 5 times.  Modifications are below...

4 Tire Flips
(Modification: Goblet Squats)




15 Decline Pushups



5- 4 FootWall Scales



20 yd Bear crawls

4 KB Clean-Press

*Our course was approximately 1/3 mile around one time.  We spread the exercises out around the course and completed 5 laps as quick as possible. 

DiStrEsS

4 exercises for 4 sets as fast as you can, then deadlifts for 5 sets.  Finish with Abs...

* Use dumbbells if you need...

6 Overhead Squats

8 Burpee Med Ball Slams (<-video here)

6 Bulgarian Split Squats (each leg)

4 Handstand Pushups

Complete 4 times then...

Straight Leg Deadlifts 4,4,4,4,4.  

*try to increase weight each time

FINISHER: 50 V-Ups

Enter Turmoil

Do this workout 5 times through for the reps listed as fast as you can. 

16 total Bosu Piston Press

(Alternate arms as if you are punching)

*If you don't have a Bosu ball put a pillow or something unstable

5 Hang Clean-Press <--video here)

*this can also be done with dumbbells/kettlebells

10 Knees to Elbows

8 TRX Bicep Curls
(Use dummbells if you need)

15 Box Jumps

50x Jump Ropes

FINISHER: 75 Full situps with feet up