Disclaimer: I post my workouts as inspiration. MJ disclaims all liability. Be careful!
Exercise 1
12 clean
12 row
12 snatch burpees
12 Arnold press
12 scroll
24 bear renegate
And I'm watching the series 4 times?
Exercise 2
- 10 x Deadlift + 1 burpee
- 9 x Clean + 2 burpees
- 8 x squats + 3 burpees
- 7 x push press + 4 burpees
- 6 x hip thrusts + 5 burpees
Latest series:
3 sprint reps & 8 burpees
Exercise 3
45 seconds of each exercise
30 second break
- Thruster
- Row
- Crossback Lunges
- Plank
Do I do it all again 4 times?
*2 x 20lbs for the first exercise
*2 x 15lbs for other exercises
Then next:
18 repetitions
15 repetitions
12 repetitions
Exercise 5
- 15x ? squats
- 15x on each side
- Fly 15x?
- Hip thrusts 20x
- Obliques, 15x each side
- Other side
Exercise 6
- Biceps x12
- Push press combined with abs x12 on each side
- Squats x12 on each side
- Exercise to finish us off? x12
- Arms & Abs Combo x12
Exercise 7 - Hello glutes!
24 repetitions of each exercise:
- Hip thrust extension
- Hip thrust
- Kettlebell swing
- Killer
- Tap
- Plank mountain climber
And I start again 4 times?
I finish with a 1 minute plank!
Exercise 8
Set of 2 (exercises x 10)
We repeat the series 2-3 times and move on to the other series
1 series:
Deadlift
Burpees over bar
Deadlift followed by squat
2nd series:
Abdo
Push press
Back lunges
Exercise 9
- Buttocks 12 on each side (and double elastic)
- 12 lunges on one leg and then I immediately follow with 6 jumps on the same leg
- 12 leg raise
3 times?
Then second series:
- 12 clean squats
- 12 sit-ups with arms extended
- 12 extension with weight on each side
3 times?
Exercise 10
For 2 minutes without stopping, we combine two exercises:
2 minutes:
3 man maker
6 clean
2 minutes:
6 release push-ups
12 triceps
2 minutes:
25 mountain climbers
12 abs
2 minutes:
10 ball slam
12 row
Do we do everything twice?
And we finish with a plank for 1 minute or more!
Exercise 11
777
- 7 Back lunge
- 7 floor press
- 7 side squat
- 7 lateral raises
- 7 abs
- 7 push-ups
- 7 biceps
And we repeat 7 times!
Exercise 12
Leg & glute workout
10 sets of 10 repetitions in a row
- Hip thrust extension
- Double squats
- Slots
1 minute of plank or more!
