5 min no equipment Cardio

For each exercise:

• Perform for 40sec
• Rest for 20sec

Exercises:

• In place jogging
• Walking high knees
• Vertical jump
• Invisible jump rope
• Jumping jack

Full body Workout – after break

Warm up

• 5 min jumping rope

Workout:

• Barbell squat
  • 3 x 15 warm up
  • 4 x 10
• T-bar row
  • 1 x 12 warm up
  • 4 x 10
• Super set [resistance band]:
  • 4 x 15 bicep curls
  • 4 x 15 tricel pushes
• Pull apart [resistance band]:
  • 4 x 15
• Push ups
  • 1 x 12 warm up
  • 4 x 10
• Barbell Military presses
  • 1 x 10 warm up
  • 4 x 8-10
• Bicycle
  • 4 x 20

15 min aerobic after workout

Brutal HIIT

Warm up (3min)

• Leg swings (30 sec each leg)
• 30 sec: Knee up rotation (knee to elbow)
• 30 sec: Air squat with toe touch kick
• 30 sec: line jumps
• 60 sec: jumping jacks

Workout

4 exercises, descending intervals: 60 50 40 30 20 10 with 20 second break

• 60 sec: flutter kick squats
• 60 sec: high knees
• 60 sec: burpees
• 60 sec: jumping jacks
• 20 sec rest

Repeat for intervals: 50 sec, 40 sec, 30 sec, 20 sec, 10 sec

Bodyweight full body

• 30s juming jacks
• 10s break
• 30s wall sit
• 10s break
• 30s push-ups
• 10s break
• 30s crunches
• 10s break
• 30s step onto chair
• 10s break
• 30s squats
• 10s break
• 30s tricep chair dips
• 10s break
• 30s plank
• 10s break
• 30s high-knees
• 10s rest
• 30s lunges
• 10s rest 30s pushup + rotation 30s side plank

Ref:

https://www.youtube.com/watch?v=ECxYJcnvyMw&feature=emb_logo

Arms workout

	Exercise	Sets	Reps
1a	Close grip bench press		6-10
1b	Barbell curl		12-15
2a	Dumbbell Hammer Curl		12-15
2b	Dumbbell Skullcrusher		12-15
3a	Cable Preacher Curl		7/7/7
3b	Tricep Cable Pushdown		7/7/7

Reference:

https://www.menshealth.com/uk/workouts/a29993380/huge-arms-workout/

Barbell complex workout

Repeat 4 times:

• 15 x Squats
• 10 x overhead press
• 12 x cleans
• 15 x dead lifts
• 10 x bent over rows

15 min Hiit barbel workout

repeat up to 3 times with target 15 min:

• max push ups
• max barbell rows
• max shoulder press
• max barbell curls
• max back step lunges
• max close grip push ups

Reference:

Simple cardio

Repeat 9 times:

• 300m run 
• 6 air squats 
• 6 pull ups
• 6 box jumps 
• 6 burpees 
• 6 sit ups 
• 6 lunges 
• 6 Russian swing @24kg 

Upper lower, by Phil Strife

Beginner level.

Two days working out, one day break: A B – A B – A B …

Start with lower. Add cardio if more than 20% bf

	A (lower)	Sets	Reps
1	Squats	6	10-15
2	Dead lifts	6	10-12
3	Front squats	6	10-15
4	Lunges	4	10-15

	B (upper)	Sets	Reps
1	Bent over row	4	10-15
2	Bench press (flat / inclined)	4	10-15
3	T-bar row	4	10-15
4	Overhead press (front, back)	4	10-15
5	Pull ups	3	10-15
6	Chin ups	3	10-15
7	Dips	4	10-15

Reference:

• https://www.youtube.com/watch?v=MIFWfFn4PzQ

Full body, by Phil Strife

Every two days: A – B – A – B – A – B -…

Add cardio if more than 20% bf

	A	B	Sets	Reps
1	Squats	Squats	5	12-20
2	Dead lifts	Dead lifts	5	12-20
3	Bench press	Inclined Bench press	4	12-20
4	Bent over rows	T bar rows	4	12-20
5	Overhead press	Behind the neck press	4	12-20
6	Pull ups	Chin ups	4	12-20

Reference:

• https://www.youtube.com/watch?v=MIFWfFn4PzQ